2/3/14

CROSSFIT:
A. 3k row, not for time
B. 2R not for time:
10 spiderman lunges
10 iron cross
10 scorpions
10 wall sit stick ups
10 bend & bow
C. 20min AMRAP
5 burpees
10 Knees to elbows
15 box squats
D. Foam roll/barbell mash
E. Couch Stretch 4min

SHE:
A. Snatch – build to a heavy single
+
Open workout 13.1
http://games.crossfit.com/workouts/the-open

BEING:
A. BS @30X1; 2, 2, 2, 2, 2; rest 2-3mins
B. close grip bench press @20X1; 5, 4, 3, 2, 1; rest 3mins
+
10min amrap
60 bar facing burpees
30 OHS 120/90#
10 MU
Notes:
– BS build to tough double doesn’t have to be 2rm
– open workout 11.4

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