Wednesday, July 23, 2014 - Workout

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 5 Wall Walks
- 10 Bumper Plate Ground to Overhead
- 60s Deep Squat Hold (use bar for balance if needed)

Group Warm-Up:

8 attempts at 100m on the dot row (start as soon as you finish your warm-up)
- Do 1 Pull-up for each meter under 100
- Do 1 Burpee for each meter over 100
(Men must keep pace under 2:00 and women must keep it under 2:20)

Conditioning:
CrossFit's "Randy":

- 75 Power Snatch (75#/45#)

Buy-Out:

- 100 Double Unders
If you are unable to do Double Unders you may sub 100 lateral bar jumps over your power snatch bar. Every time you miss on the double unders or stop on the bar jumps perform 3 burpees.

Post workout results to comments.