WOD 032114

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For time:
50 x Ring Dips
50 x Squat Clean (85,115)
50 x Ring Dips

Scaled Version,
For time:
50 x Hand Release Push-Ups
50 x Deadlift (95, 135)
50 x Hand Release Push-Ups

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