3.23.2014 – Crossfit

March 23, 2014

Open Workout 14.4

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

Made it through 10 cleans.  Got in a good warmup, quite happy with my performance.  Did ttb in sets of 8, then sets of 5.  Wall balls took longer than expected.  Ended up doing sets of three or four.  Very happy with the 10 cleans – did singles, focused on getting a good hip thrust, and was almost surprised to find the bar up at my shoulders each time.  Probably left 2-3 reps on the ground, but did not redline the pace to ensure that they were all good reps.  Had the third highest score on the board at the end of the day – not to shabby.


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