The WOD - SAT, 03SEPT11

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:
15 min AMRAP:
BUY-INHSPU, 15 reps

Advanced

5 Front Squats @ 185/135#

10 Burpees

15 Deadlifts @ 225/155#

Rx

5 Front Squats @ 155/105#

10 Burpees

15 Deadlifts @ 185/135#

Intermediate

5 Front Squats @ 135/95#

10 Burpees

15 Deadlifts @ 155/105#

Novice

5 Front Squats @ 95/65#

10 Burpees

15 Deadlifts @ 135/95#

CASH-OUTDouble Unders, 25 reps

Post time or rounds to comments.