Today we will do the CrossFit Open WOD 12.3.
Check out the video instructions at http://games.crossfit.com/workouts/the-open?#tabs-3
15 x box jumps (24/20)
12 x push press (115/75)
9 x toes to bar
NOTE: For the box jump you must come to FULL extension of the hips AND knees on TOP of the box. This is a bit different than the typical standard as you must be at full extension on top of the box before you spring off.
NOTE2: Push press starts from the ground (for the first rep) and you can use whatever press method you want to get the bar overhead. Knees, hips and shoulders must be fully extended at the top.
NOTE3: Toes to bar - any part of your foot/shoe (both feet) must come in contact with the bar. At the bottom of the movement your feet/heels must pass through the vertical plane of the bar.
NOTE4: All competitors will have someone grading their performance and ensuring the standard is met on the movements. We will need to set up and grab boxes ASAP in the morning, so please arrive right at 0530 and help me grab boxes, then bars. We will likely do 2 iterations so we need to start NLT 0545 so we have enough time to get everyone through.
For those not competing, we could use your help judging the first iteration and you are more than welcome to do the WOD and scale based on your ability.
This is going to be an awesome one!