***Attention Members***
The Gym will be closed Saturday 8/29/09 for our field to the CrossFit New England’s Summer Throwdown.

Warmup
3 rounds of:
20 Double Unders
20 Hip Ext
20 Sit-ups
Samson Stretch

WOD
“Broomstick Mile”
For time:
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All lifts are to be done with PVC pipe.

Finish
50 Box Jumps 24″
Complete as fast as possible.  Be sure to open your hips at the top of each rep.

CrossFit Endurance
Crossfit Main Site Rest Day
Choose ONE of The Following Sports:
90% of best time or 90% of the time from the WOD on 8-19-09
Swim:  600m Tempo 90%
Bike:  12 mile Tempo 90%
Run: 5k  Tempo 90%
C2: 4k Tempo 90%