Saturday

Free intro to CrossFit workout @ 10am!!!

For the rest of you guys, thanks to Tareyece and Carl's suggestion:

3 Rounds:

-5 Squat Clean to Thruster 135/95
-Run 200m
-25 KB Swings

Wednesday

Snatch Dead Lift:

5-5-3-3-3
-100%-115%
-Use a 3" riser if flexibility allows!

3 Rounds:

-400m Run
-10 Hang Power Cleans 135/95
-10 Front Squats 135/95
-10 Knees to Elbows

Thursday

Run 800m
21 OH Press #95/#65
Run 800m
21 Push Press
Run 800m
21 Push Jerk

Monday

Squat Thruster:

1-1-1-1-1

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters