toes2barMax and Pace

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. "2014 Reebok CrossFit Games Open WOD 14.5" 21-18-15-12-9-6-3 reps for time of: Thrusters 95/65lbs Burpees

Team version is the same workout, but in teams of two, one athlete starts with thrusters, the other with burpees, and they alternate back and forth as they accomplish the assigned work. 20 min cut-off.

REMINDER: Team PVCF Competitors and others who need judging for the Open should arrive at 9:30am to begin warm-ups. Anyone NOT signed up for the Open can arrive at 10am.

REMINDER II: Kettlebell seminar at 9am.