CrossFit Open 14.3 was announced last night! This week we have a couplet of ascending Deadlifts and Box Jumps.    We’ll start heats at 12:00 tomorrow, come early to warm up!

Strength

Front Squat

2-2-2-2-2-2-2

Work up to a heavy 2 rep front squat.  Remember to track your knees over your feet and drive your elbows up. Make sure each repetition is as far below parallel as you can go! Don’t short the depth as the load gets heavier.

WOD

For Time

50 Wall Ball Shots 20/14lbs 10/9′
400M Run
50 Barbell Snatch 45/35lbs
400M Run
50 Kettlebell Swings 24/16kg

This is a repeat workout! Are you keeping a log?

Off Ramp WOD

50 Wall Ball Shots
400M Run
50 Barbell Snatch
400M Run
50 Kettlebell Swings