Mississippi Crossfit

‎7-24-2012 Warm Up: Squat/Hip Prep Strength: Back Squat (5-5-3-5-3-1+) 40%-50%-60%-75%-85%-95% *Add 10 lb to previous max before calculating* WOD: 3 Rounds: (for total reps) 3 min AMRAP 5 Thrusters (135/95) 25 Double Unders (50 singles) rest 1 Minute 1 Minute of Max Effort Weighted Sit Ups (25/10) **holding a 25 or 10lb plate to your chest on the sit-ups** rest 1 minute Group Times: 6,7,8,9 AM and 4,5,6 PM