Mississippi Crossfit

2-25-2013

Level 1

Warm Up: Run 400m

3 Rounds 

5 Push Ups

10 Sit Ups

15 Squats

Skill: front squat 3 x 3 (light for technique), sumo dead lift high pull

WOD: for time

21 goblet kb front squats (55/35)

21 sumo dead lift high pulls (55/35)

50 sit-ups 

15 GFS

15 SDLHP

40 sit-ups

9 GFS

9 SDLHP

20 sit-ups 

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Level 2

Warm Up: Clean Drills

Strength: Clean and Jerk

2-2-2-2-2 @ 65%

WOD: 5 Rounds

3 Minute AMRAP

3 Cleans (135/95)

6 Push Ups

9 Squats

Rest 1 Minute

(repeat the AMRAP 5 times, score total rounds)

Group Times: 

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1