WOD 28FEB14

28
Feb

WOD 28FEB14

WOD:

A) 3 Pos Snatch 15min: Beginners

< 6mo CF only barbell,

>6mo CF 65% 1RM,

> 1yrCF 80%1RM….

With advanced athletes work up to these numbers and try and do 5 rounds of 1 at each position

B) Ankle/calf Mobility 10 min

C) AMRAP 4:

-Slam Balls (30/20)

*REST 1MIN*

-MAX EFFORT 500m Row

 

Tomorrow we begin the CrossFit Open 2014.  The WOD is 14.1 AMRAP 10: 30 double unders, 15 power snatches (75/55).  We will be holding the workout this saturday from 9-11, even if you aren’t signed up for the open come join us and see where your fitness ranks against the rest of the world!