Director of the Training and The CrossFit Games, Dave Castro.

Warm up and Wod Prep for 16 min.

Open Workout “14.4”

14 minute AMRAP:

60 Calorie Row

50 Toes-to-bar

40 Wallball Shots (20/14; 10’/9′)

30 Cleans (135/95)

20 Muscle-ups

(masters 55+ : 115/65 clean, 14# to 10′ target; 10# to 9′)

Acc:

3 sets:

50 ft. Death March (heavy)

10 Hip Extensions (weighted optional)