CrossFit Asheville

Strength/Skill Work Pose running drills
WOD
4 rounds of the following:
400m run
50 squats
For time. 
Scale as needed.  This workout was last done on 5/23/09.  Check your notebooks and get after it!

Strength/Skill Work Shoulder Press: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.
WOD
As many rounds as possible in 14 minutes of:
400m run
50 feet single arm overhead walking lunge (Complete 25′ per arm. M-45lb DB or KB, W-25lb [...]