WOD 14.4

CrossFit Carolina Beach – CrossFit

– Metcon: CF Open WOD 14.4. For those of you that have done this one before, your goal should be to beat your previous score by 5-10 reps. If you have not done this one before, have a strategy to break your T2B is a crucial aspect of this workout. Small sets/small bouts of rest will be in your best interest.

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A: Warm-up (No Measure)

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position


5-7 min to go over Clean technique and warm-up to working weight.

Metcon Prep

B: Metcon (No Measure)

3-4 Rounds of:

8 Wallballs

6 Cleans

4 T2B
*For those that plan on making it to the Muscle-ups add 1-2 Ring MU per round of this warm-up. Rest as needed between sets.


C: 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
L3: (115, 75)

L2: (Knee Lifts) (14, 10) (95, 65)

L1: (Knee Lifts) (10, 8) (75, 55)

Extra Credit

D: Tricep Rollback Extensions (75-100 total reps. Rest as needed.)

*Light weight

Categories: WOD

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