11.04.2019

Warm Up

Row 250m

Then, 2 Rounds of:

  • Box Step Up x 10
  • Alternating Elbow Rotation x 10
  • Power Clean + Front Squat + Jerk x 3-5 complexes (bar only)

Workout of the Day

CrossFit Open 20.4

For Time:

  • 30 box jumps (24/20)
  • 15 clean and jerks, (95/65)
  • 30 box jumps (24/20)
  • 15 clean and jerks (135/85)
  • 30 box jumps (24/20)
  • 10 clean and jerks (185/115)
  • 30 single-leg squats
  • 10 clean and jerk (225/145)
  • 30 single-leg squats
  • 5 clean and jerks (275/175)
  • 30 single-leg squats
  • 5 clean and jerks (315/205)

Time cap: 20 minutes

OR

Every 6 minutes, for 36 (6 Sets):

  • Row 15/12 Cals
  • SA DB STO x 10 per
  • Assault Bike 15/12 Cals
  • Burpee over the DB x 10

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