Let’s close out an AWESOME week of work with a little chipper WOD from the 2014 CrossFit Games season.
CrossFit Open WOD 14.4
14 Minute AMRAP
60 Calorie Row
50 Toes To Bar
40 Wall Ball (20/14) (Masters Men 55+ is 20# to 9′ target. Masters Women 10# to a 9′ target)
30 Power Clean (135/95) (Masters Men 115#. Masters Women 65#) Also **14-15 Year Old Teens**
20 Ring Muscle Ups
The CrossFit Games did not begin a scaled or Age Group divisions for the Worldwide Open until 2015. So, we have programmed our own SCALED versions of this WOD. Below are two SCALED options.
Option A
14 Minute AMRAP
40 Calorie Row
30 Toes To Bar
25 Wall Ball (20/14)
15 Power Cleans (115/75)
10 Pull Ups
Option B
14 Minute AMRAP
40 Calorie Row
30 Knee Raises
25 Wall Ball (16/12)
15 Power Cleans (95/65)
10 Ring Rows