Crossfit.com

Just to make sure we our workout are up to par we will be giving a Crossfit.com non-named workout a try.

Three rds for time of...

24'box jumps, 50 reps
185lb deadlift, 21 reps
30 pull-ups

Wednesday-Seven layers of Hell!!!

http://meganreyes.blogspot.com/2008/11/7-layers-of-hell.html

Monday and Tuesday

Monday

400m run

21 Overhead squats

21 SDLHP

21 Dips

400m run

15

15

15

400m run

9

9

9

Tuesday

"Schmoke You!!!"

15 KB swings

15 Slams

15 Push press

15 Box jumps

5rds for time