The WOD - TUES, 23AUG11

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

Back squat, 65/45#, 30 rep

Box Jump, 30/24", 15 rep

Row, 250M OR Double Under 25 reps OR Run 250M

Rx

Back squat, 45/30#, 30 rep

Box Jump, 24/20", 15 rep

Row, 250M OR Double Under 25 reps OR Run 250M

Intermediate

Back squat, 30/15#, 30 rep

Box Jump, 20", 15 rep

Row, 250M OR Double Under 25 reps OR Run 250M

Novice

Back squat, 30/15#, 10 rep

Box Jump, 20", 10 rep

Row, 250M OR Double Under 25 reps OR Run 250M

Post time or rounds to comments.