Main – CrossFit
Main WOD
A: Front Squat (EMOM 10 of 4 reps w/ 6 burpee over bar)
B: Metcon (Time)
For time
50 pull ups
50 HSPU / DB presses moderate/heavy
50 T2B
15 min cap – scale to finish
C: Metcon (Time)
For time
500m row
200 DUs
Competition WOD
A: Front Squat (5-4-3-2-1; build over sets)
B: CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″