Open Workout 20.4

31
Oct

Open Workout 20.4

Peak 180 – Group Class

Part A.

Metcon (No Measure)

EMOM x 9 min

min 1) 9/7 Cal Row

min 2) 5-7 Box Jumps

min 3) 2-3 Clean & Jerks (building)

Performance

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Fitness (alternative to Performance)

Metcon (Time)

20 min to complete:

60 Air Squats

50 Sit-ups

40 Cal Row

30 Sandbag Squats

20 Burpees over Sandbag

10 Cal Bike