CrossFit Opens 14.4
Warm Up
EMOM 4 min
Min 1: 30 Sec Max effort C2
Min 2: Rest
Mobility
- Quads
- Hamstring
2 Sets
5/5 Single Leg Hip Thrust
5 Muscle Clean
5 Front Squat
5 Press
Strength
Clean – Build up to a Heavy Complex
10 Min to build up to a heavy
3 Clean Grip Deadlift
1 Hang Clean
1 Clean
Workout
CrossFit Opens 14.4
14 min AMRAP
60 Cal Row
50 T2B
40 Wall Balls 20/14 lb
30 Clean 60/42.5 Kg
20 MU
Work out will be scaled accordingly by the coach on shift.
Goal: CrossFit Opens
Extras
Conditioning
10 Sets for time
10 Cal Row
Rest 60 Sec
Accessory
3 Sets
6 Skull Crushers
6 DB Pullover
8 BB Bicep Curls
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