03/03/13: Hooray For Squats! – Submit 14.1 Scores!

CrossFit 2014 Open – Reminder that you must submit your own score by 8PM Monday night.  We will validate the score once you submit it.  Don’t forget!

Today’s Workout:

• Strength – Back Squat –  In 20 minutes complete the following sets – Clock will be running and start 5 min into class
  • 2-3 Warm ups sets (3-5 reps @ 40%/50%/60%)
  • 1 x 8 @ 65%
  • 1 x 7 @ 75%
  • 1 x 6 @ 80%
  • 1 x 5 @ 85%
• Conditioning – AMRAP12
  • 10 KB Swings (Sx = 35#/26# – Rx = 53#/35# – CRx = 70#/53#)
  • 10 Box Jumps (Sx = 20″/18″ – Rx = 24″/20″)
  • 10 Hand Release Push Ups
• Finisher – 3 x 20 Hip Extensions OR 20 Good Mornings