Friday March 21 "Open WOD 14.4"

For those of you planning on doing the Open Workout on a day other than FRIDAY or SUNDAY, please do not plan on doing it during the Saturday or Monday class times.  If you need to come in early one of those days, please talk to a trainer and we will do our best to accommodate. 

The Friday evening class will run as it did last week, with several heats beginning at 5 and ending at 6:30. Please allow time for a quality warm-up.

Warm Up

Group Dynamic

Skill

Movement and Standards Demp

Metcon

CrossFit Open WoD 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots (20/14)
30 cleans (135.95)
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.