Mael at last Wednesday's PVCF Game Night. It was a blast, but don't worry if you missed it--Game Night will be back next month!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EOMOM 10, 5 power cleans on even minutes, 5 kip swings and 5 air squats on odd. Make sure you hit all the positions for the power clean: floor, hang, extend, pockets, jumpshrug, scarecrow, rack.
2. Warm up for power cleans and muscle-ups. (10 min)
3. "2014 Reebok CrossFit Games Open WOD 14.4" Level III AMRAP 14 Row 60 Calories 50 Toes-to-bar 40 Wallballs 20/14lbs 30 Power cleans 135/95lbs 20 Muscle-ups
Level II AMRAP 4 Row for calories. If you get to 60 cal before time is up, move on to... AMRAP 4 Max Toes-to-bar. If you get to 50 before time is up, move on to... AMRAP 4 Max Wallballs 20/14lbs. If you get to 40 before time is up, move on to... AMRAP 4 Power cleans 135/95lbs. If you get to 30 before time is up, move on to... AMRAP 4 Muscle-ups. If you get to 20 before time is up, you're done! Record your time to completion.
Scale load for power cleans as appropriate. If you don't have muscle-ups, do dips. Staggered starts, with heats every five minutes. Score is total reps accomplished. 20 min cut-off.
Level I Row 40 cal 4 x 10 knees-to-elbows or hanging knee raise 4 x 10 Wallballs 10 x 3 cleans 3 x 10 push-ups
Rest 30-60 seconds between sets.
With time remaining, mobilize. Have fun!