FK.DW Saturday 090110

PainStorm Jan 2010, Courtesy of Steve Serrano of CrossFit Marina

A good thorough warm up, then:

Back Squats (Untimed): Squat a total weight of 10x your bodyweight in as few sets/reps as you can with best form.

Then starting within 5 minutes, and on the clock:

Run 800m


Followed by 10 rounds of:

10 Pull Ups

10 DB Cleans with 45#/30#

10 Walking Lunges


Run 800m