03.16.10

CFFM WOD:
"Estranged"
AMRAP in 12 minutes of:

Row 500-M [once, then with remaining time:]

3 Power Cleans @ 80%/85% of 3-RM

5 Clapping Push-Ups

*Reference 03.03.10 for Power Clean weights http://www.crossfitfortmyers.com/2010/03/030310.html

CFFB SWOD:

A. & C.) Deadlift 5-RM; Weighted Pull-Ups 5x1

CFFB DWOD:

8 rounds of

Sprint 200-Meters

Rest/Work 2:1

*Post fastest sprint