Warm-up
• 400 m Run
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
Bench Press + Weighted Pull-ups
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.
Conditioning
CrossFit Open 14.2
Every 3 min for as long as possible:
From 0:00-3:00 complete 2 rounds:
• 10 Overhead Squats 95/65#
• 10 Chest-to-bar Pull-ups
From 3:00-6:00 complete 2 rounds:
• 12 Overhead Squats 95/65#
• 12 Chest-to-bar Pull-ups
From 6:00-9:00 complete 2 rounds:
• 14 Overhead Squats 95/65#
• 14 Chest-to-bar Pull-ups
Continue pattern until you’re unable to complete the 2 rounds.