Widespread CrossFit – CrossFit

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3 Way Banded Shoulder Stretch: 20 seconds at each position


Upper Body Warm-up (No Measure)

2 Rounds

6 Bent Over Rows

6 Push Presses

6 Barbell Curls

25 Overhead Banded Pull Aparts

10 Thoracic Rotations Each Side


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
Today we are 100% focused on CF Open WOD 14.4. Like every Open workout pacing/strategy will make or break you. Think small sets with a couple breathes between will be in your best interest. For those of you that have done this one before, your goal should be to beat your previous score by 5-10 reps. If you make it to MUs and are not able to do MUs you will do 20 S2OH.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)


Metcon (No Measure)

75 DB Rollback Tricep Extensions
Using light weight try to complete reps in as few sets as possible.

Categories: wod

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