Official Crossfit Warmup

Within 1h do max push ups and max pull ups.

Results:

130 push ups
130 pull ups

Warm up
*400 m run
*3 rounds cindy

WOD
*5 x 1 power snatch + 2 overhead squat (115X2;125X1;135X2)
then:
*7 minute amrap

*10 kb swing 32kg
*20 double unders.(6+10)
then:
*100 sit up
then: *MU fun

Warm up
400 m run
3 rnds cindy

Workout:
Non false grip MU progression X 20 min
then: Helen
400 m run
21 kb sings
12 pullups
X 3 (9:58)

then:
7 min amrap
10 thrusters @ 99 lbs
25 Double Unders (3+2)

@ 11 am
Warm up:
250 yrd swim

Workout:
550 yrd swim on 10 min(9:30)
500 yrd swim on 10 min(8:30)
450 yrd swim on 10 min(7:30)
250 yrd cool down

@ 5 pm
Warm up:
400 m run

Workout:
200m run
10 burpees
10 push ups
10 mt. climbers
10 sit ups
10 squats
X 6 (22:40)

Warm up:
400 m run
3 rnds cindy

Workout:
Snatch Balance 10 X 1
then:
Non false grips MU 20 attempts
then:
12 min amrap
3 MU non FG
115 snatch X 9
DU X 30 (2 rnds)
then:
4X100 m sprint on 1:00

Warm up:
400 m run
3 rnds cindy

Workout:
Back Squat 5 X 5 (135 to 180)
then:
Skill: pistols
then:
Annie
DU' s & sit ups.
50-40-30-20-10 (7:31)

@ 8am
Warm up:
100 m swim

Workout
550 yard swim for time (8:27)

then:
free swim 1000 yards

@ 2pm
Warm up:
400 m run

3 rnds cindy

Workout:
7 min max burppes (82) WOD 12.1 open games
10 min rest
then:
10 Bench Press @ 180
10 weighted pull-ups
X 10 for time (14:40)

75 Snatches (35lbs)
6:28

Warm up:
400 m run
3 rnds cindy

Workout:
WOD 12.2 2012 open games
30 Snatch 75
30 Snatch 135
30 Snatch 165
Max Rep Snatch 210

1. Rack Jerk
   5 x 5, Climbing
   95-115-125-125-130(PR)

2. 21-15-9
   HSPU (45 Plate & Ab Mat)
   Power Cleans 95#
   GHDSU (21 then 15 & 9 Ab mat situps)
   Front Squats 95#
   Pull Ups
   (31:52)