Only 20 days till Christmas then we will be having a week of so be sure to hit training with 100% for the last few weeks..
CrossFit Open starts on the 6th March 2013 and will run for 5 weeks like last year. I expect all of you guys to register for this when registrations open. Even if you're not an RXD athlete I would love for you to have a crack so you have something to train for and then something to work to beat next year.
Here is an article on what you can expect to see come up in this coming games season- What to Expect from the 2013 Open and Beyond
Front squats 3×5
Note – start with a weight that is challenging but doable for 3sets of 5 reps as we will be build up over the weeks. Do not hit a max today as you most likely won't be able to add weight next week
12minute AMRAP of:
10 front squats 60/40kg
Score is total complete rounds
Log results online (beyond the whiteboard)