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“STRENGTH”

LVL1:

1. Deadlift Easy 5.5.5 TnG
2. Back Squat 3×5 @90% of 5
3. WOD

LVL2:

1. Deadlift 4.3.2.2 TnG
2. Back Squat 3.2.1.1.1 @90% of each max
3. Skill Work
4. WOD

“WOD”

Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Click here for female/Masters

http://games.crossfit.com/workouts/the-open#tabs-4

Post Results HERE: http://www.beyondthewhiteboard.com/gyms/451-crofton-crossfit

GOALS:

LVL1/2: Both don’t go anything heavy. If you need to put 100% into Open then skip this.

WOD:  So we have been practicing these movements so hope you guys are ready!! Bad news is only thing left is Thrusters and burpees for next week 🙂

Check out new website! Have a few things we need to tweak but all good to go!

CF Kids today before CF Teens started! Cannot wait to leave these bay doors open all day!!