Monday, 16 August
5rnds FT
400m Run
95lb Overhead Squat
Tuesday, 17 August
Hang Power Clean and Jerk 1-1-1-1-1-1-1
Wednesday, 18 August
For time
Walking Lunge 100ft
21 pull-ups
21 sit-ups
Lunge 100ft
18 pull-ups
18 sit-ups
Lunge 100ft
15 pull-ups
15 sit-up
continue pattern until you hit 6 pull-ups and sit-ups
Thursday, 19 August
5K Run
Friday, 20 August
CrossFit Total
1- back-squat
1- press
1- dead-lift
Complete each lift to your 1 rep max. Total weight from each lift for CrossFit Total
post dates and scores to comments
Source: http://aircapitalcrossfit.blogspot.com/2010/08/16-20-august.html
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