WOD

Friday 7th March 2014

Main – CrossFit

CrossFit OPEN WOD
14.2

SKILL

– Spend 10 minutes warming up to the Overhead squat and improving movement

– Spend 10 minutes working on chest to bar pull-ups

Metcon (AMRAP – Reps)

WOD

For as long as possible:

From 0:00-3:00 minutes
2 rounds of:
– 10 overhead squats (30kg/43kg)
– 10 chest-to-bar pull-ups

If you complete 2 rounds within the 3 minutes you advance to the next part of the workout
From 3:00-6:00
2 rounds of:
– 12 overhead squats
– 12 chest-to-bar pull-ups

If you complete 2 rounds within the 3 minutes you advance to the next part of the workout
From 6:00-9:00
2 rounds of:
– 14 overhead squats
– 14 chest-to-bar pull-ups

Etc: following same pattern

If you complete 2 rounds before the 3 minutes are up, you rest until the start of the 3 minutes. You cannot reach for the bar until 3,2,1, GO.