140227 ~ Open Announcement Tonight!!

Hey you....have you herd??  The CrossFit Open WOD 14.1 is here!!1 Come on out and join us tonight for the Open Announcement....there is no better way then to be surprised together! Immediately following the HQ broadcast, we will have our very own Megan and Sara Wakefield throw down  head to head in 14.1!  The excitement never ends!!  It's like Christmas all over again!

So what is your prediction?  Will we see a throwback to Open WODS from passed years, or a brand new Castro Creation????  Hmmm....we will find out around 8pm!

*** If you are competing in the Open....today should be a scheduled Rest day!  IF you are coming in to the box, you are working on Mobility and at most active rest (light row). The WOD listed below is not meant for you!***

Strength:

Every 90s x 6 min

1 Shoulder Press, 2 Push Presses, 3 Split Jerks @ 90% Shoulder Press

then...

Every 90s x 4:30

3 - 1 1/4 Front Squats @ 80% 1 RM Front Squat

Conditioning:

Complete For Time

1000m Row

50 Wall Ball (20/14)

30 KB Snatch (50/35#) - 15 each arm

Cash Out:

50 GHD (Back Extensions & Situps)

50 Heavy Russians

 

 

 

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