There is a technique to everything we do. Has anyone ever shown you how to run? Join the Southwest Florida CrossFit Endurance Team and learn the POSE method (and MUCH more!).
CFFM WOD:
3 rds of
Run 1-Mile
Rest*
*Rest half as long as it takes to run the mile. If you run 1-mile in 8 minutes rest 4 minutes before timing your next run. Run close to all-out effort 90+ %. Post all three times to wod blog.
CFFB SWOD:
A). & C). Power Clean 3, 3, 3, 3, 3
CFFB DWOD:
21-15-9
Bent Over Rows
Strict Chin-Ups
*BOR use +20lbs than BP from yesterday
