Mississippi Crossfit

3-6-2013 Level 1: Skill: front squat  3-3-3-3-3 WOD: 3 min AMRAP           5 hand release push ups          20 air squats          Rest 3 min          3 min AMRAP           10 burpees            8   pull-ups           Rest 3 min          3 min AMRAP           5 hand release push ups          20 air squats ____________________________ Level 2: Warm Up: Hip/ Squat Prep Strength: Back Squat 3-3-3-3-3 @ 90% (be sure that you warm up to the first set) WOD: For Time 40 Back Squats (65/46 30 Sit Ups 20 Lunges (65/45) 10 Toes 2 Bar Run 800m 10 Toes 2 Bar  20 Lunges  30 Sit Ups 40 Back Squats (on the lunges the bar will be racked on the back like the squats) 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