WARM UP – MOBILITY
Agility ladder + dynamic
C&J warmup
Single leg squat & box step up reviewWOD A
CROSSFIT OPEN WOD 20.4
For time (20 min cap)
30 box jumps 24/20″
15 clean and jerks 95/65lb
30 box jumps 24/20″
15 clean and jerks 135/85lb
30 box jumps 24/20″
10 clean and jerks 185/115lb
30 single-leg squats
10 clean and jerks 225/145lb
30 single-leg squats
5 clean and jerks 275/175lb
30 single-leg squats
5 clean and jerks 315/205lb
—
– Add uncompleted reps as seconds————————————CROSSFIT OPEN WOD 20.4 – SCALED
For time (20 min cap)
30 box jumps 24/20″
15 clean and jerks 65/35lb
30 box jumps 24/20″
15 clean and jerks 95/55lb
30 box jumps 24/20″
10 clean and jerks 115/75lb
30 med-ball box step-ups 20/14lb
10 clean and jerks 135/95lb
30 med-ball box step-ups 20/14lb
5 clean and jerks 155/115lb
30 med-ball box step-ups 20/14lb
5 clean and jerks 185/135lb
—
– Add uncompleted reps as secondsWOD B
3 tri-sets:
10 SA DB upright rows /side
10 SA DB bent over rows /side
100′ OH KB carry /side
– rest 60-90 secs –
