14.4
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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