Workout 3.7.14

Nickname: 14.2 YIKES!

Main – CrossFit

If you are being judged today, please try get here early to ensure a proper warmup! Aim to get a full 2 rounds of our box warmup in prior to class time.

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Mobility

Pec/Shoulder Smash with Baseball
Hips/Hamstring Stretch

Warm-up

2 Rounds:

10 PVC Pass throughs
10 Dislocates
10 OH Squats
10 OH Walking Lunges
5 Strict Pullups

1 Round Burgener Warmup

WOD

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.

Cashout

Member’s Choice- Pick a Strength movement, work at 80-95%.

Bench Press (1-1-1-1-1-1)

Front Squat (1-1-1-1-1-1)

Shoulder Press (1-1-1-1-1-1)

Feature Video

Cloud 9 Teen Camp