A+ R A-

3/21/2014

Partner WOD:

AMRAP in 10 Minutes

100m Row

Games Standard Box Jumps (30"/24")

-For Max Box Jumps-

Partner #1 rows 100m while Partner #2 completes box jumps. When Partner #1 finishes the 100m, partners will switch.

AMRAP in 10 Minutes

10 Toes-to-Bar

Wall Balls (20#/14#)

-For Max Wall Balls-

Partner #1 completes 10 T2B while Partner #2 completes wall balls. When Partner #1 finishes the 10 T2B, partners will switch.

For Athletes Participating in The Open Workout 14.4 on Saturday:

Recovery WOD:

400m Run

15 Wall Ball Shots

400m Run

15 Toes to Bar

400m Run

15 Barbell Clean and Presses (45#)

400m Run

(For Quality, not Time)

Let's celebrate all of our hard work during the CrossFit Open Season! CrossFit Mission Gorge is hosting The CrossFit Open Workout 14.5 and a Paleo Potluck on Friday, March 28th to celebrate all our efforts. We will be canceling the 4, 5, and 6pm WOD and running 14.5 in heats. For the time being, we will schedule the heats for 12 people, but keep in mind we will not know what the workout is until the day before. We may need to adjust or accommodate last minute, based on the workout released. We will host the potluck immediately after the last heat. Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

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