The Brits

courtesy of www.crossfithardcore.com 10.2.08

AMRAP in 20 minutes:

5 Deadlift(135#/185#)
10 Knees to Elbows
15 Lunges (per leg)

Kodak

Courtesy of www.crossfithardcore.com 9.26.08

3 Rounds of the following:

40 Push Press(55#/75#)
30 Situps
20 Pullups
10 Snatches(55#/75#)
10 Ring Dips (sub. regular dips)
20 DB Thrusters
30 Air Squats
400M Run

3-2-1-Go!

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Diego

Courtesy of www.crossfithardcore.com 9.27.08

21-18-15-12-9-6-3:

SDLHP
Burpees
Hang Power Cleans
Odd=200M Run
Even=30 J.J.'s

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Hamburgesa

Courtesy of crossfitnsc.com 9.24.08

5 pull ups
10 push ups
15 air squats
200 m. run
12 pull ups
21 kettlebell swings (35#/55#)
400 m. run
75 wall balls———the meat
400 m. run
21 kettlebell swings (35#/55#)
12 pullups
200 m. run
15 air squats
10 push ups
5 pull ups

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