9am getCASS-trominated (see what I did there?)

10am getYOGA  

post stoked factor to comments.

Buy In: Tabata Double Unders. 10 reps: band pull aparts, band face pulls, dumbell external rotations, band shoulder dislocations.

Bench Press 5 sets of 3 (straight sets).

then: 5 sets of 3 circuit fashion:

Weighted Chins

Weighted Dips

KB Pullovers

Buy In: Run Southern Star loop. Downdog progression x3.  15 reps: shoulder dislocations, hollow body crunches, ghd situps.  Mobilize.

copied and pasted from CrossFit.com:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post time to comments. Women's weight=45#. Please note- it says push jerk.  Practice reading comprehension and practice caring.  

Buy In: get ready.

For time:

50 Double unders

25 Wall Balls

20 Push Ups

15 Body Weight Power Cleans men, .67 BW women

10 Step and Press 53#/24" men, 35#/20" women (5/side)

5 Bar Muscle ups (2:1 subsitution pullups/dips)

then exit the garage door and turn left onto Cowart. Proceed to 13th and take a left. Cross Broad and enter the Main Terrain from the Chattanoogan side and run in the direction of the pullup bars. Don't stop there, but continue around and make your way to the parallel bars.

Traverse the bars on your hands from one end to the other. Don't be a chump and choke way up. Try to start at the very first possible place and work all the way to the other end. Before dismounting, hit 5 dips. Then continue running until you come back to the dip stations.  Same as before traverse + 5 dips. One more time around for a third traverse and then continue back to 13th Street, reversing your course out of the Main Terrain, using Cowart to get back and entering the garage door, where you will do:

5 bar muscle ups

10 steps (same as previous)

15 body weight cleans

20 push ups

25 wall balls

50 double unders

Buy In: 12 reps:pvc shoulder complex, snatch balance, hang power snatch. Consult mobility posters for 3 mobs that pertain to the workout. 

copied and pasted from CrossFit.com:

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

25 minute time cap

Post times to comments. Please scale as needed.  Sub for muscle ups is 2:1 pullups and dips.  If you cannot squat snatch then power snatch. Don't use "rx" beside your name unless you perform the workout as written.