[creativ_alertbox icon=”” colour=”red” custom_colour=””]Heats start at 11:30AM. Come early to warm up and pick your heat time! [/creativ_alertbox]
Skill
Muscle Ups!
5 Sets of Max Effort Muscle Ups. Rest as much as you need to between sets. If you don’t have a muscle up yet. Work on developing the transition using a band or box for assistance.
WOD
CrossFit Open 14.4
AMRAP in 14 Minutes
60 Calorie Row
50 Toes-To-Bar
40 Wall Ball Shots 20/14lbs 10/9′
30 Power Cleans 135/95lbs
20 Muscle Ups
Off Ramp WOD
AMRAP in 14 Minutes
60 Calorie Row
50 Toes-To-Bar, Knees-To-Elbows or Knee Tucks
40 Wall Ball Shots
30 Power Cleans
20 Pull-Ups
20 Dips