MON 03.10.14 Last day of OPEN 14.2

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.2” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so check them out at or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.3 at 8PM and streamed live online. Thursday night is also 80s Theme night at the gym! Stay tuned for more details.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Medball Cleans: 8 minutes skill work.
B. As many rounds as possible (AMRAP) in 2 minutes @ (20/14):
1 Medball Clean
4 Wallballs*
*Must do full medball squat clean finishing standing tall ball at chest in rack position before initiating squat for Wall ball.

–REST 2 minutes–

Then… 7 Rounds for time @ (20/14):
7 Medball Cleans
7 Toes-to-bar**
7 Wallballs
7 Medball Push Press

**Modify Toes-to-rings or floor leg raises to target.

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

*No Bands. Sub segmented pullup + negative (3 seconds)

B. 3 Rounds For Time:
10 Goblet squats (32kg/24kg)
10 Burpee pullups**

**Sub 10 Burpees + 10 Jumping Pullups.

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