Warm UP:

CrossFit Warm up if you cannot do 15 pullups and 15 ring dips


3 rounds:
Samson stretch 20-30
Increasing weight each set of Overhead Squats 10-15
Back Ext Wheelies 10-15
GHD Situps 10-15
Muscle ups Max
Handstand Pushups Max
Butterfly Kips Max

WOD 6-9-10

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

CrossFit Mean Streets
Downtown Los Angeles

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