September 9, 2017

​A. Warm Up
Coaches Choice
Mobility. Activation and Movement Prep

Scoring: Not Scored


CrossFit Games Open 14.4 Pyramid
B. 30 minute AMRAP of Rowing, Toes to Bars, Wall Ball Shots, and more
​As Many Rounds and Reps as possible in 30 minutes:
In teams of 3

1. 60 Calories of Rowing
2. 50 Toes to Bars
3. 40 Wall Ball Shots @ 20/14 lbs
4. 30 Cleans @ 135/95 lbs
5. 20 Chest-to-Bar Pull-Ups
6. 30 Cleans @ 135/95 lbs
7. 40 Wall Ball Shots @ 20/14 lbs
8. 50 Toes to Bars
9. 60 Calories of Rowing
10. Run 400 meters

Coach's Notes:
Divide reps as you see fit. Minimum requirement for each movement is 5 repetitions for each team mate... Run as a team RX+ is Muscle Ups Ring or Bar