Open WOD 14.4

Posted: 22nd March 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

Mobilize hamstrings and shoulders
Prep for each movement

then:

3 rounds
Row 6 calories
5 toes to bar
4 wallball
3 power clean
2 muscle-ups (or 6 pull-ups/6 dips)
Rest 2 minutes between rounds

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

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