For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
A. CrossFit Games Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)
30 Power Cleans (135/95 lbs)
B. 3 rounds for time of:
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
3×10 Weighted sit-up
3×10 Weighted standing oblique crunch (pick weight)
*Rest 1-2 min between sets