2/13/2015

2/13/2015

 

 

 

 

 

 

 

A) CrossFit Open 14.4
14 min AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups (scale: 20 pull ups + 20 dips)

Rest until fully recovered, and then…

B) EMOM for 12 minutes:
Minute 1 – 8 Weighted GHD Hip Extensions (45#/25#)
Minute 2 – 45 sec Handstand Hold
Minute 3 – 12 Windshield Wipers (each leg raise = 1 rep) *I'll show you guys this move in person