CrossFit Warm up: http://360personaltrainer.com/articles/crossfit-warm-up/
Then complete the following for Time:
15-9-6 reps
Thrusters (95#, 45#, or 8-10 reps on set1)
Bar Muscle-ups ( or sun with 1 pull and 4 dips = 1 muscle up)
*50 reps air squats between each round
.then…..
.Hang Squat Snatch:
3-3-3-3-3
*without dropping the bar
Them Stretch
