WOD 23052014

Main – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC


Pull-ups (5 – 3 – Max Effort)

Strict Pull Ups
Scaled = Pick a challenging band; or ring rows

set of 5 for warm up
then set of 3
final set is Max Effort (Max Rep)


100 Burpees (Time)

For Time:
100 Burpees
*3 inch jump standard

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