OH SNAP!

Here we go 14.4

If you plan on doing 14.4 in the morning please let us know TONIGHT. It is especially important if you plan on doing it at 5:30 or 6:30am. We need to be able to plan judges accordingly. If you just show up there is a chance you may have to wait for a judge.

Friday Night Light sign -up: http://crossfit22.bringit.bz/public/a188ef

Athletes and judges please watch:

http://media.crossfit.com/awset/144_OpenSTDs_Mainsite_SD_sdlfgjkj457392uyeyeCECEwfi6.mov

WARM UP

4 Rounds:
200 Meter Run
10 Kip Swings
10 BB Push Press
10 BB Deadlift
10 BB Hang Power Cleans
(Barbell should be empty)

SKILL

WOD Movements and Standards

WOD

WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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