03/13/2020

12
Mar

03/13/2020

CrossFit Natomas – CrossFit

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
**This WOD will actually be done FOR TIME with a 20 minute time cap.

**No Ring Muscle Ups:

– Bar Muscle Ups

– Jumping Bar or Ring Muscle Ups

– 20 Strict Pull Ups + 20 Dips

– 20 Jumping Chest to Bars + 20 Dips

– 20 Jumping Pull Ups + 20 Dips

– 40 Ring Rows + 40 Hand Release Push Ups

**Scoring:

– Input however many reps were completed at 14 minute mark.

– Write in notes section the time it took to complete 1 full round

Rx+: Sanitizing any and all equipment used for the workout.