Have you CrossFitted today?  If not, or you know someone who hasn’t, bring them to MCFSA!  We love newbies and will give them a great CrossFit workout!  Let’s change the San Antonio community and create an all new FIT city!
Warm-up:
3 rounds
1:00 Jump Rope
12 Squats
12 Box Jumps
Skill: Handstands
Practice your handstands against the wall.  Work on gracefully kicking up to the wall, not to put holes in the wall, and press hard into the ground with your hands for stability and keep those shoulders tight.  Keep core tight and legs straight. Trust yourself and go for it, don’t hesitate.  Repeat 3 times.
WOD:
3RFT
500m Row
25 K2E
15 Ring Dips
20 V-ups
10 Clean & Jerk (95/65)

[youtube=http://www.youtube.com/watch?v=dJxbAm0hUZg]