Monday – 031416

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Billy not only got his first bar muscle-up for 16.3, but he found a rhythm and actually knocked out a couple rounds on the workout.

EMOM
EMOM for 12 minutes:
Every odd minute, perform AMRAP of deficit handstand push-ups.
Every even minute, perform 3 snatch pulls at 110% of your snatch 1RM.

You may kip on the deficit HPSU’s. Men use 45 lb plates to floor, ladies use 25 lb plates to floor. If you don’t have a well established snatch, those 3 pulls need to be AHAP. Score is how many HSPU’s you get.

Workout of the Day
CrossFit Games Open Workout 14.4

MEN – includes Masters Men up to 54 years old
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
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Post your scores to the Whiteboard.