Here we are, second to last week of the 2014 CrossFit Open and we have been served up a great workout featuring equipment never used in the Open competition before; the rower! This week, the crew at CrossFit HQ dish out a chipper format that will leave you with a special kind of feeling when you are through. The details…
CrossFit Open 14.4
14 minute AMRAP
- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Balls (20/14#) Men to 10 ft. Women to 9 ft.
- 30 Cleans (135/95)
- 20 Muscle Ups
Class Flow
- 0:00-15:00 Self Led Warm-up, dynamic stretch and movement prep
- 15:00-18:00 Heat 1 preps bars and finalizes space
- 18:00-32:00 Heat 1 competes WOD (max 4 athletes)
- 32:00-34:00 Transition
- 24:00-48:00 Heat 2 completes WOD (max 4 athletes)
- 48:00-50:00 Transition
- 50:00-64:00 Heat 3 completes WOD (max 4 athletes)
- Stability, foam roll, flexibility will be performed on your own after you complete your heat of the workout.
Sign up for your heat when you arrive at the gym each hour of the day. Because of the judging requirements for the athletes submitting scores to the online competition, we will only be running a maximum of four athletes in each heat. If you have a full class, your final heat will run past the beginning of the next hour. IF YOU ARE AN OPEN ATHLETE COMPETING IN THE 5:00 PM CLASS, SIGN UP FOR HEAT #1 or #2! Please be patient, please be supportive, please be positive and let’s go do this thing tomorrow!