01.27.2023

 
 Primer
3:00 EMOM
5 power cleans @ 60%
then
every 1:15 for 5:00
4 power cleans @70%
then
every 1:30 for 4:30
2-3 power cleans @ 80%
 
 
 
WOD
CrossFit Open 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 power 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 power cleans, 95 lb.
20 muscle-ups

Scaling for this will include hanging knee raises and C2B pull ups or pull ups

Clean weight: RX 135/95  IN  115/75  SC  95/65