CrossFit South Jersey


Warm-up

3-5 Minute Assault Bike Ride Dynamic Warm-up Barbell Warm-up For Time: 10 Cal. A/B 8 Toes to Bar 6 Wall Ball Shot, 20/14 4 Power Clean, 135/93 2 Muscle Ups

Metcon

CrossFit Games Open 14.4 (AMRAP - Reps)

14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

Cool Down

20 Minute Assault Bike Ride 3-5 Minute/Side - Psoas Mash

#workoutoftheday

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