Those of you who are considering participating in the CrossFit Open or competing for the first time, check out this VIDEO that was recently posted on the CrossFit Games site.

WARM UP

2 rounds:

250m Row

10 Inch Worms

10 Straight Legged Sit-ups

10 Push-ups

*Then

3:00 Jump Rope

ENDURANCE WOD

“Annie” (10min Cutoff)

50 – 40 – 30 – 20 – 10

Double Unders (2:1 single unders)

Sit-ups

WOD

For Total Time:

800m Run (new route)

30 Burpees on to a plate

15 GTO (135/95)

*4:00 rest

Repeat.

****Congrats to Trey for getting his first Bar Muscle-Up****