14.4

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

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

Metcon (AMRAP – Rounds and Reps)

Rx

50-Calorie Row

40 toes-to-bars

30 Wall-Ball Shots (20/14 lb.)

20 Cleans (95/65 lb.)

10 Chest 2 Bar Pullup

AMRAP 14 min.

Fitness

50-Calorie Row

40 Sit-ups

30 Wall-Ball Shots

20 Cleans

10 Jumping Chest-to-Bar Pull-ups

AMRAP 14 min.

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