1, 2, and 3…
The long, arduous journey to the CrossFit Games has finally arrived! The new CrossFit Games Website is up and running. It has all the information you need to know to compete in the CrossFit Open, which begins next Tuesday, March 15th. I have registered our Affiliate, so no need to video tape yourself, just come and workout and have one of our coaches validate the workout and submit it. Also, register yourself with our team (Mission CrossFit SA). Individuals need to pay $10 to participate in the Open for all 6 weeks. So, register ASAP and let me know if you need any help. We are also having a team, so everyone will be able to help out! This is a huge opportunity for a lot of you to experience what the CrossFit world is like. Take advantage of it!
Jump Rope Warm-up (3min)
– 1min of Warm-up
– 1min of Double Unders
– 1min of Skills (every miss is 5 push-ups)
KB Swing Work (8 reps each)
25 Good Mornings with Bar
4 x 8 RHC
#1 WOD: 3min AMRAP of total weight lifted
Deadlifts. 275/185 – 255/155 – 225/135 – 205/125 – 185/115 – 155/105 – 135/95
#2 WOD: (10min Cutoff)
50 – 40 – 30 – 20 – 10 Double Unders (x4 Single Unders)
10 – 10 – 10 – 10 – 10 Burpees
#3 WOD: ???