The WOD - THUR, 21JULY11

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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:

Skill:
Dbell split squats, 3 X 5 per leg, 30/20# dbells


WOD:

3 rounds for time:

Advanced

Row, 250M

Back Squats, 125% BW, 10 reps

Box Jumps, 30" 20 reps

Rx

Row, 250M

Back Squats, BW, 10 reps

Box Jumps, 24" 15 reps

Intermediate

Row, 250M

Back Squats, 75%BW, 10 reps

Box Jumps, 20" 15 reps

Novice

Row, 250M

Back Squats, 50%BW, 10 reps

Box Jumps,20" or less, 15 reps



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