WARM-UP -
3 sets
1:00 row (easy pace)
5 Alternating V-ups (each
side)
5 Wall Balls (focus on
breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups
WORKOUT PREP-
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of
Workout Weight)
1 Muscle Up or Burpee
Pull-Ups
Workout Option 1:
Open 14.4/23.1
Freedom (RX’d)
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle Ups
14 min CAP
(KG conv: WB 9/6, PC 61/43)
WORKOUT OPTION 2:
Open 24.1
This is the placeholder for
CrossFit Open workout 24.1.
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)