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WOD Friday 6th November

We start today with a throwback to Open Workout 14.4! What a ripper! This is one of my favourite workouts from the CrossFit Open - not because I was particularly good at it but I just liked it! Incidentally, the CrossFit Open returns to its historic time frame and will begin in Feb 2020 and run for 5 weeks as it used to! YAY!


1) OPEN WORKOUT 14.4

14min AMRAP

60 Cal Row

50 Toes to Bar

40 Wall-Balls 9/6kg

30 Cleans 43/61.5

20 Ring Muscle Ups (20 C2B Pull-Ups, 20 Pull-Ups, 20 Jumping Pull-Ups)


2) 13min EMOM

1 Hang Squat Clean (start at 60% and build to heavy)





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