Friday 2/21/14

CrossFit Open 13:4 in the box…

Warm Up
Firehouse jog last 400 mobility
CF Warm up 13 min be Deliberate!
Raw strength, strong positioning

Skills start with empty bar, add weight each set….
3×5 HC + plus Jerk

Load bar for 13:4

WOD 7 min AMRAP
3 C/J 135/95
3 T2B
6 C/J
6 T2B
9 C/J
9T2B
12….keep going up ladder until time score total reps.

Strength Back Squat
5-75%, 3-85%, 1-95%* more if can…