The WOD - THUR, 18AUG11

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:
Muscle-Up, 10 reps

WOD:
5 rounds for time:
Advanced

CLEAN, 5 reps, 155/135#

HSPU, 5 reps

K2E, 5 reps

Rx

CLEAN, 5 reps, 135/115#

HSPU, 5 reps

K2E, 5 reps

Intermediate

CLEAN, 5 reps, 115/85#

HSPU, 5 reps

K2E, 5 reps

Novice

CLEAN, 5 reps, 95/55#

HSPU, 5 reps

K2E, 5 reps

Followed By:

Skill:
Pistol,10 per leg

Post time or rounds to comments.