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