Militant CrossFit: 06-March-13

Today is the day! At 19:00 the first Open Workout will be released! For those who are competing I would suggest active recovery for today if you are planning on hitting the workout tomorrow. Who knows what those bastards have dreamt up right?

For anybody who isn't competing today will be business as usual!

First - Warm Up
2 Laps
10 Push-ups
5 Broad Jumps forward
15 Air Squats
5 Broad Jumps backwards

Then:
3 x 5 Overhead Squat - You know the drill here. Technique will be covered for those who are unsure.

Then:

Advanced:
3 rounds
10x Chest to bar pull-ups or Horizontal Ring Rows
10x Front squat (165#/115#)
10x Burpees

Fitness:
3 rounds
10x Pull-ups/Ring Rows
10x Front squat (135#/105#)
10x Burpees

Beginner/Recovery:
3 rounds
10x Pull-ups/Ring Rows
10x Front squat (105#/95#)
10x Burpees