WOD

Friday 21st March 2014

Main – CrossFit

CrossFit Open WOD 14.4

SKILL

– Spend 10 minute working on toes to bar technique

– Spend 10 minutes working the muscle up progressions

Metcon (AMRAP – Rounds and Reps)

WOD

AMRAP in 14 minutes of:

– 60-calorie row
– 50 toes-to-bar
– 40 wall-ball shots 6kg/9kg to 10-foot target
– 30 cleans, 43kg/61kg
– 20 muscle-ups