CrossFIt Workout - Wednesday 04/11/12

12-->1 down ladder of

overhead squat  75lb-M/45lb-W
double pushup burpee


rest 3-4 minutes then max effort row sprints

750 meters, rest ~2 minutes
500 meters, rest ~2 minutes
250 meters, rest ~2 minutes
125 meters

Warmup:  1000 meter row or run, 50 squats, 50 pushups, any combo/order
Cool down:  Trainer's choice