11.30.09

Met Con Monday!

CFFM WOD

Row max distance (meters) in 15 minutes. Compare to 09.21.09

http://www.crossfitfortmyers.com/2009/09/092109-daily-wod.html

CFFB DWOD

3 rounds for time

Sprint 1 Full Gasser

12 Power Cleans @ 185lbs

6 Push Jerks @ 185lbs

CFFB SWOD

Amateur - Squat 3x5 (add 5lbs)

Collegiate - Front Squat 5x3