Mississippi Crossfit

3-1-2013 Level 1 Warm Up: Coaches Choice Skill: learn the GHD sit-up, 3 by 10 GHD sit-ups focused on technique WOD: 20 Minute AMRAP 10 pull-ups 10 push-ups 10 sit-ups 10 squats ------------------------------------ Level 2 Warm Up: MSCFWU WOD: "Fight Gone Bad" 3 Rounds Spend one minute at each station. At the end of each minute you will rotate to the next station. No rest time in between stations. There is a 1 minute rest at the end of each round. Score total reps. 1) Wall Ball Shots (20/14) 2) Sumo Dead Lift High Pull (75/55) 3) Box Jump (20/18) 4) Push Press (75/55) 5) Calorie Row  Group Times:  6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 1