Main - CrossFit Warm-up CFC Clean and Jerk (No Measure) Run 400 2 RNFT 10 deadlifts 10 clean high pulls 10 hang cleans 10 front squats 10 push jerks Weightlifting C/F: 3 position clean (Every :90 sec complete for 5 rounds) Metcon C/F: 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. Fitness scale weight and pull-ups as needed.
Posted on: Fri, 02 Jan 2015 05:02:28 +0000
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