Quick & Dirty

courtesy of www.crossfit.com 10.14.08

10 Squat Clean
50 Back Extension Sit Ups
8 Squat Clean
40 Back Extension Sit Ups
6 Squat Clean
30 Back Extension Sit Ups
4 Squat Clean
20 Back Extension Sit Ups
2 Squat Clean
10 Back Extension Sit Ups

Get ready for sore abs this weekend!

The Punisher

courtesy of www.crossfithardcore.com 10.13.08

400M Run
50 Thrusters
400M Run
40 Box Jumps
400M Run
30 Sit Ups
400M Run
20 Dips

Welcome to CrossFit, Lori! :)

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