Friday 20150109 Open Workout

Posted: January 8, 2015 by totactfit01 in Uncategorized

Artis CF St Val

pic courtesy of CrossFit Artis

Another great event coming from our good friends at CrossFit Artis! Info on the poster reads…

Come relive the 2014 CrossFit Games Open
The Open is notorious for its nasty, killer WODs, and 2014 was no exception. Want to see how you’d fare this year vs. last year? Have an Open “dream team” that you’d like to test out? Want to get tuned up before this year’s Open? You can choose to do all five workouts yourself or you can have a team of up to five people, each doing one workout. Registration is $25 per person, and includes a t-shirt. First heat of 14.1 will start at 8:00 am. Join us! It should be a “killer” day…

  This one will be a doozy!  Get out there and represent TOTF!!!!
Click on the pic to go to the registration site.

S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 29 Dec.  Click here for a refresher

WOD:

2 Rounds For Time

30 Wall Ball(20/14)

30 Burpee pull-ups

800m Run

 

Scaling Options:

-WB – 14/12

-Burpee PullUps -Burpee Jumping Pull up

-If no run, 1K Row per round

Xtra:

Reverse hypers

4×12

Perfect form on each rep

 

Hang from Pull up bar for total of 2 min.

Every time you drop, the clock stops.  It starts back up when you are back on the bar.

 

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