***Attention Members***
The gym will be closed on Saturday 082909.

Warmup
CrossFit Warmup

WOD
Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Finish
Work on Muscle-ups

CrossFit Endurance
3+ Hours After CrossFit Main Site WOD
Choose ONE Of The Following Sports:
Swim, Bike, Run, C2
10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.