CrossFit – Fri, Jan 16
warm up – Friday
10:00 AMRAP
2:00 machine into AMRAP below:
10 Banded Pull Aparts
10 hollow rocks
6 wall balls
5 muscle cleans (empty bay)
6 Ring Rows or 3–5 Pull Ups
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb