40 wall-ball shots, 20 lb. to 10-foot target / 14 lb to 9-foot target
30 cleans, 135 lb. / 95 lb.
At the end of the set of cleans and the set of muscle-ups, time should be marked.
If you live nearby Upper Cape CrossFit and have being doing the open at home,
but don't have access to a Concept 2 rower...come on and and join us (for free) to crush the WOD!
Scott Panchik and Josh Bridges go head to head in 14.4
Saturday Class Schedule:
6 AM and 7 AM classes only - we will be doing 14.4
Heats start at 8 AM
FREE INTRO CLASS at 10 AM
Come on in an try us out for yourself
...better yet bring a friend!