CROSSFIT IS A STRENGTH AND CONDITIONING SYSTEM BUILT ON CONSTANTLY VARIED FUNCTIONAL MOVEMENTS PERFORMED AT HIGH INTENSITY. CROSSFIT WORKS FOR ANYONE AND EVERYONE, FROM PROFESSIONAL AND OLYMPIC ATHLETES TO THOSE JUST GETTING STARTED.
Nice form…great t-shirt;-)

WOD…

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

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Endurance WOD…

2X BY TIME

3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD

Choose ONE of the Following sports:

Swim: 2×8 min, Rest 2 min Between intervals

Bike: 2×15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.