Warm-up
“CrossFit Warm-up”
30 Sec. Samson Stretch
10 OHS
10 Sit-ups
10 Back Extension
10 Pull-up
10 Dips
Stretching and discussing class for the day
Strength/Skill
Back Squat 5-4-4-3-2-(5-5-5)
WOD
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Recovery
Short yoga sequence 
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