Militant Crossfit: 27-Feb-13

Warm up:
2 Laps
2 Rounds of
5 Pull-ups
10 Push-ups
15 Air Squats

Then:

Bench Press 3 x 5 (Same format as previous days. Work to load then 2 more sets) - 20 Min

Then:

The Open Re-visited

Advanced and Fitness:

AMRAP in 18 min:
15 box jumps (24/20)
12 push press (115/75)
9 toes to bar

Beginner:

AMRAP in 18 min:
15 box jumps (20/14) - Can sub Step-ups
12 push press (95/55)
9 hanging leg raises

If you cannot do the Rx weight, do 60-70% of 1RM.

This workout was from the open last year! Lets have some fun with it!