09/24/2014

Posted: 24th September 2014 by jruffing27 in Uncategorized
Comments Off on 09/24/2014

Main – CrossFit

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Warm-up

Overhead Squats/Ab mat sit ups (No Measure)

12-9-6
Overhead squats w/ PVC or bar
ab mat sit ups

Weightlifting

Overhead Squat (20 minutes to find 1 RM)

Metcon

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.

Buy-Out

(No Measure)

30 pass through
10 sots press
20 pass through
10 spots press

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