CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
14.4 Warm Up (No Measure)
3 Rounds, slow, medium, then fast
Row 150 Meters
10 sit ups
10 squats
10 air good mornings
10 push ups
10 high knees, side
Toes to Bar Skill Work
Tic Toc 3×3
Bigger Tic Toc 3×3
Knees to Chest 2×3
Knees to Arm 2×3
Toes to Bar 2×3
Toes to Bar, Big Set
Do NOT do a max set, save it for the metcon.
RX+ = 5 sets of 3 toes to bar, 2 chest to bar, 1 bar muscle up
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Stagger Row start as needed. If you’re in the second group, stay warm.
Cool it now (No Measure)
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
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