Officium CrossFit – CrossFit

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Warm-up

Baseline Warm Up (No Measure)

Run, Row, Bike, or Stairs for 3 Minutes
We will run two heats (or more if needed) to make it a little easier on our coaches. Also gives us an opportunity to judge movements and count reps in prepreation of the Open.

Metcon

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
SCALED:

14 Minute AMRAP

60 Calorie Row

50 Hanging Knee Raises

40 Wall Balls (14/10)

30 Power Cleans (95/75)

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