Funday- CrossFit Open

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Thursday

Today, we will discuss and further develop efficiency with the Toes-2-Bar movement.

WOD: with a running clock, complete the following every 3min for a total of 15min

• 20 Overhead Walking Lunges (45, 25*)
• 200m Sprint

Wednesday

Take 15min to work on Muscle-Ups

WOD: for Time

  

   - 400m Run

   - 50 Wallballs 

   - 800m Run

Tuesday

WODs: Strict Press 4, 4, 4, 4

               then

8 min. AMRAP 

    -8 HR Pushups

    -8 American Swings (70/53)

Monday

Today, you will have the opportunity to DO/reDO Open WOD 14.3. 

For complete workout standards, video and scorecard click here.

If you're happy with your 14.3 Score, complete the following:

4 Rounds for TIME

    -10 DB Burpee Deadlifts (50, 35*)

    -20 Box Jumps