The WOD - SAT, 01JUL11

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.

Followed By:

WOD:
5 rounds for time of:

Advanced

Row, 500 meters

Air squats, 30 reps

Push jerks, 115#/85#, 8 reps

Rx

Row, 250 meters

Air squats, 20 reps

Push jerks, 95#/65#, 8 reps

Intermediate

Row, 200 meters

Air squats, 15 reps

Push jerks, 75#/45#, 8 reps

Novice

Row, 150 meters

Air squats, 10 reps

Push jerks, 65#/55#, 8 reps


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