Week 3 of the 2013 CrossFit Open

Basics Skillwork: SDHP / Wall Ball
Level 1/2: On Mondays during the CrossFit Open we will continue to have 2 WODs for our Level 1/2 members. This will help you all continue to practice movements and formats similar to what we expect to see during the Open.

WOD #1
Level 1/2 only
AMRAP 7:00

• 6 Thrusters 115/75#
• 9 Pull-ups

WOD #2
All levels
AMRAP 18:00

• 30 Double-unders (120 Singles)
• 20 KB SDHP, 70/55# (55/35#)
• 10 Wall Ball, 20/14#

Specialty Classes:
During the CrossFit Open we will only have Specialty Classes on Mondays. This way we will have more trainers available for judging on Thursdays! Our Specialty Classes for the next 5 weeks will all be the same – Weakness Clinic. Come on in and get some one-on-one training on your particular weakness. This is your chance to work on that exercise/skill that you either haven’t learned or that just needs extra work.