The WOD - TUES, 12JUL11

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:
Advanced
Buy In - Med Ball Clean, 10 reps

ROW, 50 CALS

DEADLIFT, BW, 7reps

BURPEE, 10 reps
Cash Out - Med Ball Clean, 10 reps

Rx
Buy In - Med Ball Clean, 10 reps

ROW, 40 CALS

DEADLIFT, .75 BW, 7reps

BURPEE, 10 reps
Cash Out - Med Ball Clean, 10 reps

Intermediate
Buy In - Med Ball Clean, 10 reps

ROW, 30 CALS

DEADLIFT, .5 BW, 7reps

BURPEE, 10 reps
Cash Out - Med Ball Clean, 10 reps

Novice
Buy In - Med Ball Clean, 10 reps

ROW, 20 CALS

DEADLIFT, .5 BW, 7reps

BURPEE, 10 reps
Cash Out - Med Ball Clean, 10 reps


Post time or rounds to comments.