The WOD - SAT, 25JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

WOD:
10 rounds for time:

BUY-IN Burpees, 20 reps

Advanced

Clean and Jerk, 115/85#, 5 reps

Pull ups, 5 reps

Row, 200M

Rx

Clean and Jerk, 95/65#, 5 reps

Pull ups, 5 reps

Row, 100M

Intermediate

Clean and Jerk, 75/55#, 5 reps

Banded Pull ups, 5 reps

Row, 100M

Novice

Clean and Jerk, 55/35#, 5 reps

Jumping Pull ups, 5 reps

Row, 100M

CASH-OUT Burpees, 20 reps

Post time or rounds to comments.