A1. 5 x 5 Strict Press @ 70-75% 1RM Strict Press
- Rest :30
A2. 5 x 5-8 Strict Pull-ups
- Rest :90
3 rounds for time:
- 400m Run
- 21 Russian KB Swings (70#/53#)
- 12 Strict HSPU
In teams of three, complete the following:
A. 12 minute AMRAP:
B. 12 minute AMRAP:
There are three stations. Each athlete from the team will be at a different station. The athlete on the run/row will dictate how long each athlete stays at their station. Once the athlete completes the run/row, all three athletes will rotate stations.
Score is total number of Burpee Box Jump Overs + DB Snatches
Every :90 for 12:00 (8 sets):
Build to something heavy.
A. 4 x 6 @ 80% 5RM or 70% 1RM – Every 2:30
B. 1 x Max Reps @ 80% 5RM
CrossFit Open Workout 14.4
A. Strict Press 3-3-3-1-1-1
B. 2 x Max Reps of PUSH PRESS @ 85% of today’s 1RM Strict Press
Complete for time:
5 x 3 Hang Snatch
10:00 Ladder – Reps of 3-6-9-12-15-etc..
Continue up the ladder for the duration of 10 minutes. Score is total number of reps completed.
With a partner, complete three rounds for time (25:00 time cap):
*Bear Complex is a barbell complex that includes the following movements in succession:
Round 1: Barbell is 95#/63#
Round 2: 115#/83#
Round 3: 135#/93#
*Partners Split up reps however they wish for the Row and the Burpees, however the Bear Complex reps must be alternating.
Repeat for 4 sets