MONDAY 11/7/16


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A) overhead squat work to heavy double in 10-12'

B) back squat work to heavy double in 10-12' CrossFit Games Open Workout 14.2

C) Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Scale load and pull up version as needed. If scaling beyond kipping pull ups, perform workout as a 9' amrap progressing every two rounds and increasing by two reps. 10-12-14, etc.


TUESDAY 11/8/16

SUNDAY 11/6/16