It’s here. Registration for the 2015 CrossFit Games Open starts today…

Nutrition Challenge Day 11: This week you can earn a big bonus when you hit a 20+ minute mobility session. Be sure you are keeping the pot honest!

Eat—Spicy Party Mix, from Elana’s Pantry.

Warmup
Speed Ladder

Lift
Levels 2-4
3 x 5
Sets across at 60%
Squat
If you squatted last week, add 10#

Levels 0/1
5 x 5
Double Kettlebell Front Squat

Skill
Level 4
4x AFAP
40yd Spider/Crab walk
5 Handstand Pushups (level 3 negatives)
12 Stall Bar Leg Raises
25 Air Squats

ALL OTHER LEVELS NOT AFAP
Break up reps into manageable sets

Level 3
160 Yd Spider/Crab walk
20 Handstand Pushups (level 3 negatives)
50 Stall Bar Leg Raises
100 Air Squats

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats