Best Times to complete this WOD if you are registered for the CrossFit Open!
1. Join us on Thursday night at Lincoln Square from 7-9pm
2. Friday you will find the Open WOD programmed for the regular class.
3. Sundays Lincoln Square Open gym 12-3pm
4. If you need to complete it outside these 3 options, please contact your coaches for special consideration.
*The WOD details released each week will determine if we can perform the WOD as a group on Fridays in regular programming.
**We will have 2 WOD options for today. Athletes that are registered for the CrossFit Open and need to post a score, choose option A1. Athletes that are not registered for the Open, choose option A2.**
A1.
CrossFit Games Open WOD 14.2
Every 3 minutes for as long as possible complete the following:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65lbs
10 chest-to-bar pull-ups
-Rest the remaining time left on the clock
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65lbs
12 chest-to-bar pull-ups
-Rest the remaining time left on the clock
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65lbs
14 chest-to-bar pull-ups
-Rest the remaining time left on the clock
Etc., following same pattern until you fail to complete both rounds
A2. 20 minute Amrap
2 Rounds of the following:
10 Overhead Squats 95/65lbs
10 Pullups
Rest 90 seconds
B. For time:
50-40-30-20-10
Back Extensions 45/35lbs
Abmats
*10 minute cap
