Tuesday 111206

CrossFit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Fitness/Performance A
Three sets of:
Goblet Squat x 15 reps
Rest 45 seconds
Single-Arm dumbbell Row x 10 reps each arm Rest 45 seconds
Kettlebell Swings x 15 reps
Rest 45 seconds
Push-Ups(Hand realease) x 10
Rest 45 seconds

Fitness/Performance B
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats