CrossFit Open WoD 14.4 for March 21st, 2014

Group: Set and Warm-up

Pair up and go in 2 heats as usual. Determine who will be Heat 1 Participant. First heat goes at 20 after the start of class.

WoD: 14’ AMRAP

60-calorie row
50 toes-to-bars CFD Cup) Knees – To – Elbow
40 WBS to 10’/9’ (20/14) CFD Cup) 14/12
30 cleans (135/95) CFD Cup (115/80) (NOTE TIME UPON FINISH)
20 muscle-ups CFD Cup) 3 Pull-ups / 3 Ring Dips (all unaided) (NOTE TIME UPON FINISH)

MOB: Roll Posterior Chain and Quads / Stretch Abs / Lax Chest and Shoulders

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