Open WOD 20.4

Nov 1st, 2019

Category: CrossFit

Open WOD 20.4

Barry & Hansol

Warm-up
Coach Led Box Warm Up
Build to a Heavy C&J

Skill 
Pistols

Open WOD 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

Single-Leg Squat Sub = Weighted MB Step Ups 20/14

*Coaches Note* – If you get to a weight you have never done before, approach the remainder of 20Mins as a strength session toward finding a new max or a heavy challenging weight.  You can always build up to that next heavy Rx barbell and/or try for a new PR!

Extra Work
30/25 Cal Bike
50 Stick Sit Ups
40/35 Cal Ski
50 Stick Sit Ups
50/40 Cal Row

ADV- GHDs