150122 ~ 11.4!

With the Open just around the corner, every week, we will be retesting some of the previous Open WODS.  For those of you who have already completed these WODS, it's a time to see how far you have come.  If this is your first Open,  then you will be getting a little taste of what is in store!!

Open Saturdays @ Crossfit Canuck are coming!! Be sure to join in on all the fun....sign up today!  games.crossfit.com!


12 min to find a 20 RM Bench Press 


7 min to focus on MU Progression/technique


Open 11.4 (Compare to 130228)

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (135/95#)
10 Muscle-ups (Or Banded MU's)

Cash Out:


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