Saturday, February 2nd, 2013


WOD:  25 Minute AMRAP

You will be doing a slightly different version of CrossFit Games Open WOD 12.3

15 Box jumps (24/20)

12 Push Press (115/75)

9 Toes to Bar

Partner One does a round as quickly as possible with good form.  Partner Two watches the standards of movement and "no reps" when necessary.  As soon as Partner One is done with the round they become the judge and Partner Two goes through the round as quickly as possible.  This is a 25 minute AMRAP instead of the original 18 minute AMRAP.  With the CrossFit Games Open taking place next month we want each of you to be reinforcing the standards of movement in every WOD so you don't get "no rep"-ped during the Open by a judge.  


Box jumps=leave the ground from both feet and land on the box with both feet.  Hips must open all the way while you are still on top of the box.

Push Press=You can get the bar overhead any way you want but the wrist, elbow, shoulder, hips and heels must all be in alignment when the bar is fully pressed out for the rep to count.

Toes to Bar=Both feet must touch the bar at the same time at the top, arms need to be fully extended and feet must come all the way down and behind the bar.

Have fun!