Week 23 Day 3

Warmup: Row 1500 M or Run 1 Mile

Workout: MILK & DEADLIFTS BITCHES!!!

5x5 with light barbell
5x4 with medium barbell
5x3 with heavy barbell

60 total reps. Note the heaviest weight for each set of deadlift.

Week 23 Day 2 - Strength

Warmup: Stretch 10 Minutes

Workout:
Intervals
*Run 4 x 200 on 2 minute intervals
*Run 4 x 400 on 3 minute intervals

then...

21 - 15 - 9 of
*KB Swings (H)
*Burpees

Week 23 Day 1 - Strength

Greetings from Vegas people. Playing catch up.

Warmup: Run 1 mile easy pace

Workout: H rounds for time of...

5 Barbell clean & jerk (M)
Row 500 Meters

How fit are you?

This article - "How Fit Are You?" was posted on the main site a few days ago.

http://library.crossfit.com/free/pdf/08_03_How_Fit_Are_You.pdf

I'm curious about a couple of things:
1. Any thoughts on if this is a good comprehensive fitness test?
and
2. Anybody want to work this in along with the Warrior Athlete Workouts in the near future?

Week 22 Day 5 - Discipline

Warmup: Run 1 Mile

Workout: 40 - 30 - 20 - 10 of...

KB Sumo Deadlift High Pull (H)
DB Overhead Press (M)
Sit-ups

Week 22 Day 3 - Discipline

Warmup: Stretch for 10 minutes

Workout: Run 10,000 Meters (6.2 miles)

Week 22 Day 2 - Discipline

Sorry for the late post peep's.

Warmup: 10 Minutes of Stretching

Workout: Max rounds in 30 minutes (advanced & elite) or 20 minutes (beginner & intermediate) of:

10 DB Thrusters (M)
10 Pull Ups
10 Push Ups

Post total rounds.

You may not break up and/or combine exercises on each set. This is a long AMRAP so pace accordingly.