the class at 7 will be cancelled tonight. 6 is still on.

warmup

3 rounds of:

10 jumping pull-up

12 push-up

15 squat

strength

back squat 5 x 3

metcon

“jackie”

1000 meter row

50 thrusters

30 pull-ups

CrossFit Endurance WOD

Wednesday, 02.10.10: 10x Intervals, 5x’s Rest

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)