14.4

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

1 minute row

3 Walkouts

4 Sampson stretch 2 each side( slow)

5 Scap rotations

6 sit-ups

1 minute row

7 Glute Bridges

8 kip swings

Bear Warmup (No Measure)

Then

3 Rounds

3xPower Clean + Front Squat + Press + Back Squat + Press

14.4 Scaled (AMRAP – Reps)

14-Minute AMRAP:

45/30 Calorie Row

50 Toes-To-Barbell

40 Wall-Ball Shots, 14 to 9’ / 10 to 8’

30 Cleans, 75/55

20 Jumping Chest-To-Bars

Rx+ 20/10 to 9’ target

95/65 Cleans

C2Bs

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

Cash Out

ROMWOD

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