CFGoodLife – CrossFit
Warm-up (No Measure)
600 meter run
30 sec calf stretch each side
30 sec pec stretch each side
30 sec lat stretch each side
30 sec tree pose each side
30 second crossover hamstring stretch each side
30 sec adductor stretch each side
10 box step ups
With a barbell-
10 romanian deadlifts
10 back rack good mornings
warm up to atleast 75% of the weight you will use in the metcon
Open style format, you will have a counter, there will be 2 heats.
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″