"Crunch and Munch" (Chipper Day)

EQUIP: Bar (115/85), Pull-Up Bar (band?), Box (24/20), Jump Rope, GHD or Plate (45/25)

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x H-R Push-Up + 5 x Dive Bomber

*10 ea. x Back Squat & OHS (unloaded bar)

*10 ea. leg x Single-Leg V-Up

*movement specific warm-up for WOD

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A) 

CrossFit Main Site WOD from 4.29.2014 -

Complete for Time (25:00 Cap)-

50 x Deadlift (115/85)

50 x Walking Lunge

40 x Back Squat (115/85)

40 x Toes-to-Bar

30 x Power Clean (115/85)

30 x Burpee-Box Jump (24/20)

20 x Thruster (115/85)

20 x Triple-Under (sub: 60 Double-Under, 200 Singles)

*early finishers: work jump rope skills (Double-Under and Triple-Under)

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-recover ~5 min.-

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B)

Erin’s Version:)

Complete for Time (25:00 Cap) -

50 x Chest-to-Barbell Push-Up (115/85)

50 x Pull-Up

40 x Front Lunge (115/85)

40 x Squat Jump

30 x Overhead Squat (115/85)

30 x GHD Sit-Up (sub: OH Plate Sit-Up (45/25))

20 x Behind-the-Neck Thruster (115/85)

20 x Deck Squat-Box Jump (24/20)

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