Open WOD 14.4

By January 22, 2016 wod

Flaming Gorge CrossFit – CrossFit

Skill

10 Min. Skill work. I recommend 3 to 5 set of 3 to 5 reps of whatever skill you will be working on. This is a good opportunity to work on whatever you want, so use your time wisely.

A few skills you may want to work on are:

Strict, Kipping, Butterfly pull-ups.

Rope Climbs.

Toe to Bar.

Handstand holds, taps, walks or push-ups.

Double-unders.

Pistol Squats.

Metcon (AMRAP – Rounds and Reps)

Open Wod 14.4

AMRAP in 14 mins of:

60 CALORIE ROW

50 TOES-TO-BAR

40 WALL BALLS 20/14

30 CLEANS 135/95

20 MUSCLE-UPS

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