MON 03.24.14

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.4” 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 14.5 at 8PM and have it streamed live online featuring previous Games Champions head to head. Predictions? Bar-facing burpees and Thrusters couplet for 14.5.

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- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Box Jumps (24/20)
15 Calorie Row

And coming tomorrow…

A. Thruster: Every 4 minutes for 5 rounds of 4 reps Thruster. Work up to a heavy set of 4.

B. As many rounds as possible in 10 minutes (AMRAP):
6 Front Squat (115/85)
8 Pullups**
10 Shoulder to Overhead (115/85)

**Scale with 16 Modified Ring Rows (2:1)

Post max load for thrusters and total rounds and repetitions for 10 minute AMRAP

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