Warm-up:
EMOM 9, alternating:
a) 1:00 Rowing
b) 5 Half Kneeling Split Squats/side
c) 5 Forward Froggers + 5 Backwards Froggers
Strength:
Back Squat 6RM, then 90%x6x3
WOD:
CrossFit Games Open Workout 14.4
AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups
Follow 2014 Open Standards as precisely as possible.
Extra Work: Power Clean 3-3-3, 3×3