karenandtiffTiffany C. and Karen M-K.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up C: Practice Turkish get-ups for ten minutes

3. "Barbara" 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Rest 3 exactly three minutes and then repeat for a total of five cycles. Score is time to completion.

Competitors: as rx'd. Penalty of one burpee for every second over 32 minutes.

CrossFitters: one round of "Barbara" should take between 2:30-3:00. Scale the volume accordingly. Cut-off is 35 minutes.

Novices: four rounds not for time of 10 pull-ups (scaled appropriately), 15 push-ups, 20 sit-ups, 25 squats.

Have fun!