Sun Mar 19 "Bring-A-Friend-Day"

Workout of the day

Warm-up: At a low intensity, perform the following for 3 rounds:

4 Walkouts
8 Calorie Bike
12 Air Squats

Skill 1) Ring Rows, Jumping Pull-ups, Banded Pull-ups

Skill 2) Deadlifts

Strength: 5 x 5 Building to moderate load

Conditioning:

21-15-9:
Deadlifts
Pull-ups

Member Option:

CrossFit Games Individual Qualifier #5:
For Time:
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft

♀ 155, 185, 205 lb
♂ 225, 275, 315 lb

Time cap: 15 minutes