3 RFQ, with a PVC or empty bar
8 Power cleans
5 Sotts presses
4 MU transitions
A. Strength: Overhead Squat (16:00)
Build to heavy 10
CrossFit Games Open Workout 14.4
60 Cal Row
30 Power cleans (135/95)
20 Ring Muscle ups
Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs
*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.