Pull Up Ladder

1-2-3-4-5-6-7-8-9-10

Then.

15 Power Snatch  75#/53#

50 Double Unders 

5 times.

Then.

Depth Push Ups  5 X 10  (2@ 45#/2 @ 25#)

rest 30 seconds between sets.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  P/U ladder goes like this: do 1 pull up, get off the bar. Do 2 pull ups, get off the bar. Do 3 pull ups, get off the bar. All the way to 10 pull ups. The power snatch workout is self explanatory. Make sure you stand at full extension in body and arms before you lower the bar. Depth push ups are done on two 45# plates for men, two 25# plates for women,one hand on each plate.  Perform a push up where your chin and chest touch the floor. There is no time element for this part of the workout. Keep track of your rest interval.

The diversity of movements in CrossFit, creates the diverse athlete. Able to do many things well.