“3/7/14”

BOX – CrossFit

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“Mar 7, 2014” (No Measure)

1st rib mob
banded shoulder distraction
super squat prep

4 rounds @90% effort:

150m row sprint
3 OHS w/ bar
3 C2B
3 OHS
3 C2B

rest 1 min

***2nd and 3rd rounds of warm up use weight for work out

***YOU WANT TO BE WARM AND SWEATY BEFORE YOU START 14.2

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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