Sat 2-7-15

Warm-up as if you are approaching an Open event and you MUST perform at your absolute peak. It is important to understand what your routine will be – how you will get your body and mind prepared to give your full effort.

CrossFit Games Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

Rest until fully recovered, and then…

Every minute, on the minute, for 12 minutes:
Minute 1 – Weighted GHD Hip Extension x 8 reps @ 2012
Minute 2 – L-Seated Legless Rope Climb x 1 ascent
Minute 3 – GHD Sit-Ups x 15 reps

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.

For 24 minutes at Moderate Intensity:
Heavy Sled Push (30-45 second effort)
Run 400 Meters
Heavy Sled Pull (30-45 second effort)
30 Push-Ups


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