Warm-up
• 400 m Run
3 rounds:
• 5 Candlesticks
• 10 Air Squats
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Conditioning
CrossFit Open 20.4
For time:
• 30 Box Jumps 24/20”
• 15 Clean & Jerks 95/65#
• 30 Box Jumps 24/20”
• 15 Clean & Jerks 135/85#
• 30 Box Jumps 24/20”
• 10 Clean & Jerks 185/115#
• 30 Single-leg Squats
• 10 Clean & Jerks 225/145#
• 30 Single-leg Squats
• 5 Clean & Jerks 275/175#
• 30 Single-leg Squats
• 5 Clean & Jerks 315/205#
Time cap: 20 minutes