WOD 20140321 Friday


4 Mins of Planks EMOM change Postion


Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10-foot target
30 cleans, 135/95 lb.
20 muscle-ups

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

If you are not competing in OPEN 14.4, then the sub for the row is 150 SDHP 45# and the SUB for the Muscle ups are 3 pull ups and 3 ring dips per MU. 


Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4


Fitness gym located in Helena AL

Tagged with: , , ,
Posted in Today's WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

Helena, AL  205-660-3308
Follow me on Twitter
Follow Crossfit Xfinity | Helena Alabama on WordPress.com
%d bloggers like this: