Crossfit WOD 2

Well here is another one. I've done this one a few times before. I usually just do max pull ups (for me that's 5) then 45 seconds of squats, another round of max pulls ups, 45 seconds high knees until I get to 25 pull ups. Then I move on to the curls and tricep stuff. Time will differ for most. If you are looking to gain muscle mass, stick with a heavier weight and 10 reps, if you want to get lean get a lighter weight for 12-15 reps. On the last 3 reps you should feel the burn. I also take 30 second breaks in between, but go with what ever is comfortable for you (just don't take too long of a break, otherwise not much is going to happen).