CrossFit Open Wod 11.4


Partner Row 1,500m (switch every 250m)
Alternate with:

  1. 5 Squat Therapy w/pvc
  2. 3 Overhead Squat w/bar
  3. 5 Pull-up or 3 Muscle-ups


Hip/Quad Opener 


Jeremy Mullins Nutrition Seminar sign up by March 1! 

Squat Day:

Back Squat 5x2@90% of 1RM
New Athlete Back Squat 3x5

Skills & Technique: (Click below for links to more info)


CrossFit Open Wod 11.4

60 Bar Facing Burpees 
30 Overhead Squats 120/90lbs
10 Muscle-ups 

10 Minute AMRAP
Score total reps.