WOD – 4 October 2019

CrossFit Open 14.4

AMRAP 14min

60-calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans 61/42kg

20 muscle-ups

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  The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.
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  In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
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  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
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  In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
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  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.
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  The barbell begins on the ground. Touch-and-go is permitted. No bouncing
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  A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar
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  In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground
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  The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required