Warmup
3 Rounds
8 Worlds Greatest Stretch (total)
4 Inch Worms
:30 Active Bar Hang or :30 Handstand Hold
WOD
2 Sets, 5 Rounds of:
5 Strict Pullups or 10 Table Rows/ 5 Single Arm Object Row (each arm)
10 Pushups/10 Backpack/vest pushups
20 Air Squats/20 Backpack/vest air squats
*Rest 3:00 Mins b/t sets*
ACCESSORY WORK
3 Sets
10 Bulgarian Split Squats (each side)
10 Windmills (each side)
1:00 Plank Hold
BONUS STRETCHING
2:00 Couch Stretch (right/left)
10 Downward Dog to Upward Dog Transitions
CrossFit Division 
Swapped 5 pullups for 10 DB rows per arm (45#)
Did 15 squats instead of 20 to compare with the AMRAP of Cindy movements we did the other week.
Set 1: 7:34 (1:13/1:30/1:38/1:32/1:41)
Set 2: 9:44 (1:23/1:52/2:12/2:11/2:06)
Pushups caught up to me as time went on, otherwise was able to keep a pretty consistent pace through the rest of the movements.
Keeping a pretty similar pace compared to last week where I got 8 rounds + 10 rows in 15min
Cut the squats to 15/round to make it in line with the Cindy AMRAP we did last week for comparison.
Threw on the 14lb weighted vest again too.
First Set: 7:02
Second Set: 6:48
Faster per round time than the 15 min AMRAP last week. Next up… Murph!
In order to compare better with previous similar wod, did 10/arm rows and 15 squats.
Total time: 18:44
Rounds: 1:18, 1:18, 1:34, 1:31, 1:40, 1:23, 1:35, 1:50, 1:46, 1:49
Workout with Crystal!
5/arm rows with #20, banded kneeling push-ups, did 20 sit ups instead of squats.
11 mins set 1, 10:18 set 2
Total time: 24:18