8 mins
Deadlift @ 135 - 8
Speed rope - 14

Rest 4 mins

8 mins
DB thrusters @ 30 - 5
Hollow rocks - 12

Official Crossfit Warmup

Find your best back squat at 5,3, and 1 reps
Find your best deadlift at 5,3, and 1 reps
Find your best bench-press at 5,3, and 1 reps

Results:

Back Squat = 50kg
Deadlift = 60kg
Bench Press= 50kg

Official Crossfit Warmup

Within 30 minutes do rope climb (15 towel pull ups = 1 rope climb for substitution) and push ups.

Results:

Rope Climb = 12
Push ups = 120

conditioning
2 rounds, 2 min on 1 min rest
stairmaster
roll outs
heavy bag
power jumps @ 40 lb sand bag
battle ropes
ring rows

skill
muscle up (red band, 3 notches down)
3-3-3-3-3
8 count negative mu
3-3-3

weight lifting
hang snatch @ 110 lbs
3-3-3-3-3

strength
press @ 145 lbs
3-3-3-3-3

pull ups
10-10-10

back squats @ 145 lbs
15-15-15

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