Week 4 of the 2013 CrossFit Open

Basics Skillwork: Presses (Strict, Push, Jerk) / Pull-up progression
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 6:00

• 3 Muscle-ups
• 6 HSPU

WOD #2
All levels
AMRAP 15:00

• 10 Pull-ups
• 20 Shoulder to Overhead 115/75# (75/45#)
• 10 Box Jumps, 24/20″

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.