1/14/14 Tuesday

Road to the OPEN

https://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

Performance

A. 
Three sets, not for time, of:

30 -40 Double-Unders

30-45sec of a L-Sit (perform in cluster sets if you cannot complete in 1 hold)

 

B. 
EMOM, for 10 minutes:

Snatch + Overhead Squat

*moderate load…NO FAILS!

+

10min rest

+

C. 
In Teams of 2, Eight sets each for times of:

200m Row

1 Muscle-Up

4 Push Press (95/65 lbs)

8 Burpees Over the Barbell

4 Push Press (95/65 lbs)

1 Muscle-Up

*1 person completes entire series while other rests

*1 bar per team

*Note times for each set individually

+

Extra

D. 
Six sets of:

30 seconds of Hand-Release Push-Ups

Rest 30 seconds

 

Competition

Wod will be posted at gym