Friday, March 14, 2014

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COME CHEER, COMPETE, AND ENJOY THE COMMUNITY TONIGHT FOR WORKOUT 14.3 of the CrossFit Open at our Friday Night Throwdown. 

 TODAY’S SCHEDULE: 
0430-1200 NORMAL SCHEDULE FOR CLASSES. EVENING CLASSES ARE CANCELLED BUT ALL CAN COME PARTICIPATE IN THE FRIDAY NIGHT THROWDOWN.
17:00-17:30 ATHLETE CHECK-IN BEGINS, WARM-UP TIME
17:30 MOVEMENT STANDARDS BRIEFING/JUDGES 
17:40-17:50 HEAT 1- Advanced Athletes
17:55-18:05 HEAT 2- Intermediate/Scaled Athletes
18:10-18:20 HEAT 3-Advanced Athletes
18:25-18:35 HEAT 4- Intermediate/Scaled Athletes
18:40-18:50 HEAT 5- Advanced Athletes
18:55-19:05 HEAT 6- Mixed group 
19:10-19:20 HEAT 7-Advanced Athletes 
19:25-19:35 HEAT 8 (STANDBY HEAT IF NEEDED)
AFTER PARTY AT O’BRIEN’S PUB ON CONVOY

* ONLY 4 MALES AND 4 FEMALES CAN SIGN-UP FOR EACH HEAT*
(If you are new to CrossFit we recommend you come at 5:00pm to go through the movements and a warm-up with a coach before the workout)

(MEMBERS CAN PRE-REGISTER FOR A HEAT HERE or email sarah@crossfitsocal.com to reserve a spot)

THE WORKOUT:

Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

*Score is total reps

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