**Reminder!! Please submit your Open 14.2 scores before 8pm TONIGHT!! Please do not wait until 7:59...Sam and Cadet this means you!! ***
Strength:
Backsquat
Every 90s x 6 min
3 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 90-95%
then..
EMOM x 6 min
3 Jerk Balances
** Heaviest Possible**
Conditioning:
Force
Complete for time:
(15 min Cap)
24 Burpees
then..
3 Rnds
12 Deadlift (155/105#)
9 Hang Power Cleans
6 Shoulder to Overhead
then...
7 Muscle Ups
Cash Out:
5 x 250m row (sprint)
1:1 Work to Rest
Posted on Mon, March 10, 2014
by CrossFit Canuck