Friday 2.16.18

Essentials:
A.
4 Sets
Back Squat x 4,3,2,1
Build weight to last set as Heavy single
On the 3min
Or ADAPT

B.
YEARLY BENCHMARK
Crossfit Open 14.4
14 min AMRAP
Row x 60 cal
Hanging Knee Ups x 50 reps
Wall Balls x 40 reps
Power Clean x 30 reps
Burpee Jumping Pull Ups x 20 reps

Fitness:
A.
4 Sets
Back Squat x 4,3,2,1
Build weight to last set as Heavy single
On the 3min
Or ADAPT

B.
YEARLY BENCHMARK
Crossfit Open 14.4
14 min AMRAP
Row x 60 cal
Toes to Bar x 50 reps
Wall Balls x 40 reps (20-10’/14-9’)
Power Clean x 30 reps 135/95
Bar Muscle Up x 20 reps
RX+: Ring Muscle Up

Performance:
A.
4 Sets
Back Squat x 4,3,2,1
Build weight to last set as Heavy single
On the 3min
Or ADAPT

B.
YEARLY BENCHMARK
Crossfit Open 14.4
14 min AMRAP
Row x 60 cal
Toes to Bar x 50 reps
Wall Balls x 40 reps (20-10’/14-9’)
Power Clean x 30 reps 135/95
Muscle Up x 20 reps