2/21/14 WOD

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The 2014 Crossfit open starts next Thursday, are you ready? Sign up if you are ready to compare yourself with the rest of the world. We will also hold an in house competition with all the open workouts. All competitors that have competed as an individual or on a team at the regionals in the previous years are excluded.

FUNCTION

A. For Time:

“Filthy fifty”

50 Box Jumps-24/20

50 Jumping Pull-ups

50 KBS-35/26

50 Walking Lunge Steps

50 K2E

50 Push Press-45#

50 Back Ext

50 Wall Ball-20/15 (10’/9′)

50 Burpees

50 Double Unders

*score- total time

DRIVE

A1. Back Squat- 2×3@90%, 2×2@95%-rest 90 sec.

A2. 4×5 Close Grip Bench Press- build to a 5 rep max- rest 90 sec.

B. AMRAP in 7 min

30 Double Unders

15 Power Snatch-75/55

-rest exactly 8 min, clock hits 15:00 min perform:

C. AMRAP in 7 min

Target Burpees- 6″ above max reach

-rest 8 min, clock hits 30:00 min perform:

D. AMRAP in 7 min

Rowing x max meters

*score- B=rounds+reps, C=reps, D=meters

Posted on: February 20, 2014admin

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