Paleo: Day 12!
A note about the CrossFit Open 14.3: We are choosing not to program the Open WOD 14.3 as our Friday workout. If you are competing in the Open and want to perform this workout; please feel free to go to CFD Lincoln Square anytime Friday, OR join us on Sunday from 12-3pm.
For our Beginner and Intermediate athletes: A heavy Deadlift Ladder is not a smart or safe workout if you dont have alot of experience moving fast with this movement. And since we performed heavy Deadlifts and ass kicking lunges this week already; we are deciding to forego this workout.
For our Advanced athletes and competitors: Dropping heavy deadlifts is an important part of saving grip and moving fast in this workout and because we have to be mindful of the drops at CFD Lakeview; please use Lincoln Square ONLY for 14.3.
We hope you understand. Good Luck to everyone giving this a go!
A. Bench Press: Build up to 85% of 1RM
85%X2X5
Rest 90 seconds
B. Team WOD: Teams of 2
4 Minutes at each station:
Row for calories
Wallballs 20/14lbs
Pullups
Box jumps 24/20″
Row for calories
*Only 1 partner working at a time. Score is total reps and calories completed as a team.
14.3