Friday – 032114


Workout of the Day
CrossFit Games Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, (20 lb. to 10-foot target/14 lb. to 9-foot target)
30 cleans, (135/95)
20 muscle-ups

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing. Record time when cleans are completed and again if muscle-ups are completed.

IF YOU ARE NOT REGISTERED FOR THE OPEN this workout will have a 20 minute cap and the sub will be 20 ring dips.

Post your scores to the Whiteboard.

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