Friday, 7 February 2014

** This is Coach Chris Johnson’s Birthday WOD!  Come out and celebrate with Chris and the rest of our Samurai CrossFit family! **

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

SKILL
AMRAP 2 minutes:  Toes-to-Bar
Rest 1 minute
AMRAP 2 minutes:  Box Jumps, 30/24”

CONDITIONING
5 rounds for time:
4 Front Squats (taken from the ground) @ 60% FS 1RM
8 Pistols (alternating)
• If you are still working on getting your first Bar Muscle Up, substitute 3 Chest-to-Bar Pull Ups (or as high as possible, e.g. “Belly Button-to-Bar”, for as many as possible) + 3 Dips each round.