January 8, 2021

Posted By: Christi

CrossFit Games Open 14.4
AMRAP 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups

Simple chipper that has some challenging elements regardless of what kind of athlete we are. Row should be strong and steady but allow you to get to work right away on the toes-to-bar. Many will benefit from breaking these up into small manageable sets. Find a pace on the wall balls that allows you to control your breathing and come off to get right to work on the barbell. You will likely benefit from fast singles on the Cleans. The muscle-ups are a higher volume for most and after completing all the work beforehand it will likely make these even harder. Breaking these up into small and manageable sets will be key to avoiding failure. A good goal for this workout is to get to the muscle-up or variation of or starting into the row on the second round.

Post Work
3-5min Easy Walk, Bike or Row
2min per side Pigeon Stretch
:30sec each side Lying Thoracic Rotation
*Complete the easy walk, bike or row immediately after the workout.