Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Conditioning
CrossFit Open 14.4
14 min AMRAP:
• 60 calorie Row
• 50 Toes to Bar
• 40 Wall Balls 20/14#
• 30 Power Cleans 135/95#
• 20 Ring Muscle-ups