Crossfit Charlotte-Blog

Feb
14
14.4 Open WOD

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Alan and Aden, Partners in Uptown Throw Down 2.0

Mobility and dynamic warm up

Get the body ready!

WOD

14.4 open: Complete as many reps in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups

WOD Modified and Masters 55+

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/10 lb. to 9-foot target
30 cleans, 115/65 lb.
20 muscle-ups*
*Sub 20 wall walks for 20 MU

Personnel programming

Skill and drill your weaknesses


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