04.30.10

"Scorched" from 11.10.09
AMRAP in 15 minutes of

Sprint 20-40-20 yards

10 Burpee Pull-Ups
http://www.crossfitfortmyers.com/2009/11/111009-daily-wod.html

*Finisher: 100 GHD Sit-Ups AQAP
- - - - - - - - - -

CFFB SWOD:

All levels: Power Clean 5 x 3; Weighted Chins 5 x 3

CFFB DWOD:

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 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.

Post fastest times on the flying starts to comments.