Friday 15th July 2011

Check out the medicine ball clean and clean instructional videos available on the Cross Fit site:

http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.wmv

Warm up

Run 400m

2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 dips
10 squats
10 double unders

WOD
For max weight:
Clean 3-3-3-3-3-3-3