Buy In: PVC Pipe Fran 21-15-9. Mobility: barbell smash traps, triceps and forearms. Quad smash with softball (warning- ouch!). Couch stretch. Pigeon. 12 reps: back extension, band pull aparts, PVC Shoulder complex
copied and pasted from CrossFit.com:
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
For a downloadable PDF of the workout, click here.