John's 1st WOD 5 Rounds

Warm Up: 2 min Double Unders- Try! no triples! PVC Shoulder, CrossFit Warmup x2, 6 box jumps.

Buy in: Handstand holds up to one minute. Floor or Parallettes if you can. Push Press mechanics empty bar. Practice 3 at WOD weight.

WOD:
John's First WOD

5 Rounds for Time
10 Pull ups
20 Box Jumps 24"/20"
10 Burpee
20 Push Press 75#/55#
200m Run

Cash out: OH Bar hold max time empty bar.

All workouts will be scaled to your individual fitness level.