04.27.10

"Helen" from 10.12.09

3 rds for time of

Run 400 Meters

21 KBS @ 16-k/24-k

12 Pullups

http://www.crossfitfortmyers.com/2009/10/5.html

*Finisher: 100 Weighted Sit Ups AQAP
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CFFB SWOD:

A.) DL 5-RM; C.) Power Snatch 8 x 2

CFFB DWOD:

Complete 8 rounds for time of:

10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

then...

8 x 20 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.