THURSDAY CrossFit WOD 3.5.17

STRENGTH
5 x 5 Strict Pull Ups
Neg./ Jumping
(RX+ Weighted)

WOD
3 rounds for reps with 1:00 at each station
Front Rack Dumbbell Lunge 50/35# (L+R)
Kettlebell Swing 55/35#
Box Jump 24/20″
AbMat Sit-up
Cals on Bike
Rest

Newcomers
STRENGTH
5 x 4 Ring Rows/Jumping Pull Ups

WOD
Scaled Weight
Scaled Box Jump/Step Up