The CrossFit Chamber – WOD

Treat this WOD exaclty how you would if it came up in this years open

For example, if you have the ability to hit reps of T2B, persist with them as opposed to knee to chest .

Warm-up

A) Kelbs / Liam Flow INC T2B prep

B) Barbell Power Clean Tech

PC: Power Clean

WOD PREP :

Every 2 Minutes for 3 sets:

Build to a heavy set of 8:

Touch and Go Power Clean

*This piece is to help you dictate load used for WOD

*50 PLUS KG bars at front of gym

WOD: 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
*Wave 2 to go at 4.00 Minute mark on clock

*”Faster” rowers in wave 1 to allow for smooth transition to wave 2

OPTIONS:

T2B : Try and get as much as poss / Kipping knee 2 chest

WB : As above / Reduce load / target / Goblet squat

PC : Reduce load to fall in line with t and g load

MU : No scaling – get there have a crack ( tough to get to )