The WOD - THUR, 17NOV11

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:

The Cramp

4 rounds for time:
Advanced
• 5x Muscle-ups
  
• 15x Deadlift (250/175#)
  
• 20x GHD sit-ups
  
• Run 100M Rnd#1- 200M Rnd#2 -400M Rnd #3 - 500M Rnd#4
  
  
  
  Rx
  
• 3x Muscle-ups
  
• 8x Deadlift (250/175#)
  
• 15x GHD sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  
  Intermediate
  
• 3x Jumping Muscle-ups
  
• 8x Deadlift (225/155#)
  
• 15x AbMat sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  
  Novice
  
• 3x Muscle-ups Transition
  
• 8x Deadlift (185/115#)
  
• 15x AbMat sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  

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