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March 22, 2014

[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

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