For time:

200m run

30 Snatches 135/95

5 rounds of:

5 pull-ups

10 push-ups

15 air squats

200m run

5 rounds of:

5 pull-ups

10 push-ups

15 air squats

30 clean & jerks

200m run

The first ever group wod at SMCF!

12/1/12 “Introduction WOD”

200m run

30 lunges

2 Rounds of:

5 pull-ups

10 push-ups

15 sit-ups

200m run

2 Rounds of:

5 pull-ups

10 push-ups

15 sit-ups

200m run

30 lunges

200m run

Wod for new CrossFitters