3.21.14

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CrossFit FMS WOD:

1.)  Warmp-up

Runner’s hip

2×1:30

4 minute AMRAP

300m run

  • 6 up/down dogs
  • 6 bar kips
  • 9 pvc thrusters

WOD: 

Open 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,  20/10
30 cleans,  135/95
20 muscle-ups

 

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