Friday, March 21, 2014



Who would have thought that Rowing was going to be in the Open.  I bet the Rogue website is lit up by people trying to get a rower by Monday night. If you're a garage crossfitter without one, we have 10 so contact us about being validated for 14.4!!!



WOD
Conditioning
14:00 AMRAP of:
20 Calorie Row
20 Ab-mat Sit-ups
15 Wall-balls
10 Cleans
5 Pull-ups

Open Competitors
Workout 14.4
MEN
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-balls 20/14#
30 cleans 135/95#
20 muscle-ups

MASTERS - 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20# to 9' / 10# to 9'
30 cleans, 115/65#
20 muscle-ups

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