Thursday Jan 20

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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