Mississippi Crossfit

3-8-2013 LEVEL 1: Warmup: shoulder prep Skill: snatch technique practice WOD: fight gone bad  . Wallball Shots: 20 pound ball, 10 ft target. (Reps) . Sumo Deadlift High-Pull: 75 pounds (Reps) . Box Jump: 20" box (Reps) . Push Press: 75 pounds (Reps) . Row: calories (Calories) 3 Rounds 1 minute at each station. Rotate every minute on the minute. Rest 1 minute at the end of the round. Score total reps. ____________________________ LEVEL 2: Warm Up: PVC Warm Up MSCFWU  WOD: 17 Minutes 40 Burpees 30 Snatches (75/45) 30 Burpees  30 Snatches (135/75) 20 Burpees 30 Snatched (165/100) 10 Burpees Max effort rep Snatch (210/120) 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 2 5:00 PM - Level 2 6:00 PM - Level 1