Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 GHD sit ups
10 back extensions.
10 pull ups
10 dips
10 push ups

Crossfit:
"Gwen"
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

http://s356.photobucket.com/albums/oo5/crossfitin/08- ( Read more... )