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March 21, 2014

CrossFit Davis does Open Workout 14.3


CrossFit Open Workout 14.4 was announced last night!  This time we have a Chipper that includes rowing  for the first time in the open!  Come ready tomorrow to see how far you can make it!

Strength

Weighted Pull-Up

1-1-1-1-1-1-1

Work up to a max effort weighted pull-up.  If you are working the bands work up to the least assistance possible and perform as many reps as possible there.

WOD

AMRAP in 15 Minutes

10 Overhead Squat 115/75
15 Burpees Over The Bar
200M Run

Off Ramp WOD

AMRAP in 15 Minutes

10 Overhead Squat w/ PVC or Goblet Squats
15 Burpees
200M Run

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