CrossFit Factory Square – CrossFit

Strength

Front Squat (4-4-4 at 75% for all sets)

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
Wod details:

for scaling the muscle ups perform 2 chest to bar pull ups or chin over bar and 2 dips bar or ring which will = 1 rep. use a light weight for fast singles on the clean and modify to knees above hip crease for TTB.

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 9-foot target

30 cleans, 115 lb.

20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 10 lb. to 9-foot target

30 cleans, 65 lb.

20 muscle-ups