Warm up: 2x10 pull ups, 2x10 overhead squats, 2x10 push ups on bars

ASPCWOD:
Seated Rows 100 reps
Thrusters 75 reps
Dips 50 reps
Push ups 75 reps
Crunches 100 reps

post times

5K post time to comments

Go Time

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Post time to comments.

IMPORTANT

This next week, check with BJ for the CrossFit schedule and times as I will be out of town all week. 501-539-3278

Continue to post your times and weights on here.

REST

Jason

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Post time to comments

For time:

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters