Strength
Back Squat
A. 4 x 6 @ 80% 5RM or 70% 1RM – Every 2:30
B. 1 x Max Reps @ 80% 5RM
Conditioning
CrossFit Open Workout 14.4
14:00 AMRAP:
- 60 Calorie Row
- 50 Toes-2-Bar
- 40 Wall Balls (20#/14#)
- 30 Power Cleans (135#/93#)
- 20 Ring Muscle-ups
Scaling:
- Toes-2-Bar → Knees-2-Chest → Abmat Sit-ups
- Power Cleans 135#/93# → 115#/78# → 95#/63#
- Ring Muscle-ups → C2B Pull-ups → Jumping C2B Pull-ups