WOD: Friday, March 21, 2014 (CrossFit Open 14.4 — Day 1)

Today is Day 1 of the CrossFit Open workout 14.1.  If you are not a registered Open competitor, you may be asked to do the scaled version of this workout even if you can do it as prescribed

Registered athletes, please let me know on our Facebook private group page if you will be doing the workout tomorrow. Saturday competitors, sign up for a time slot here.

(A) Warm-Up and Movement Standards Review

(B) 14.4 As Prescribed

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

OR the scaled variety, most likely to be done outside:

14 minute AMRAP:
60-calorie row 
50 V-Ups
40 goblet squats 1/0.75 pood
30 cleans 135 / 95 lb.
20 sumo deadlift high pulls 75/55

Big JB. CrossFit Open 14.3 Deadlifts. Photo by Rafael Vega