The WOD - SAT, 23JUL11

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:
4 rounds for time:

Advanced

Double Unders, 20 reps

Front Squats, 185/135#, 10 reps

Muscle ups, 5 reps

Rx

Double Unders, 15 reps

Front Squats, 185/135#, 8 reps

Muscle ups, 3 reps

Intermediate

Double Unders, 15 reps

Front Squats, 155/105#, 8 reps

Muscle ups (Jumping), 3 reps

Novice

Double Unders(30 singles), 10 reps

Front Squats, 135/85#, 8 reps

Muscle up (Jumping/MUT), 3 reps


Post time or rounds to comments.

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Muscle-Up Progression, Jeff Tucker (CFJ Preview)