AMRAP 14 mins: 60-cal Row, 50 Toes-to-Bar, 40 Wall-Ball Shots (20/14 lb), 30 Cleans (135/95 lb), 20 Ring Muscle-Ups.
Primary movement: Row/T2B/WB/Cleans/MU
Open 14.4 is the Open's definitive chipper: row, toes-to-bar, wall balls, cleans, muscle-ups - five stations in descending reps and ascending difficulty, 14 minutes on the clock. Its structure became the template 23.1 later repeated almost verbatim. Everyone can start; the question is which room you die in. Reaching the rings with time to work remains one of the cleanest definitions of 'advanced' in CrossFit.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 120 (mid WB) | 115 |
| intermediate | 155 (mid cleans) | 150 |
| advanced | 180 (at rings) | 172 |
| elite | 200+ (finish) | 195+ |
Total reps in 14 minutes (full workout = 200).
Row a controlled 3:00-3:45 - winning the rower is losing the workout. T2B in disciplined 5s from rep one; this station decides whether cleans feel possible. Wall balls 2-3 sets, cleans as smooth singles with a 6-8 second cycle. Budget to hit the rings by minute 11 with composed shoulders: fatigue muscle-up singles every 15-20 seconds beat everything else. Grip management (loose row grip, chalk at T2B) is the invisible strategy.
Scaled: 60-cal row, 50 knee raises, 40 light wall balls, 30 cleans (95/65), 20 chest-to-bar pull-ups.
Log every result, see your progress over time, and know exactly where you stand.