crossfit at lalanne

5/25/10 1pm @ lalanne

warmup:
650m = .4 miles jog from work to gym
650m = .4 miles run (crack alley)
pvc pipe
25 dislocates
25 over-head squats

skill:
20 x rep back squat 115#
3x5 front-squat 85#

strength:
finisher 15:00 amrap, rx 95#/65#
=> 75#, 6 rounds 14:50

one round = {
4 hang power clean;
6 front squats;
8 push press;
200m = .125 miles run (crepe truck run);
}

cooldown:
650m = .4 miles walk (back to work)