12th State CrossFit – CrossFit
Metcon
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
S. Pistol Scales
M. 75/95/115/135/155/175
F. 55/65/75/85/105/125
F. Step Ups with Medball (20/14)
M. 45/65/75/95/115/115
F. 35/45/55/65/75/75
Home WOD
Metcon (Time)
Open Workout 20.4 with DB/KB
30 Box Jumps
15 DB/KB Hang Clean and Jerks (RA)
30 Box Jumps
15 DB/KB Hang Clean and Jerks (LA)
30 Box Jumps
10 DB/KB Hang Clean and Jerks (RA)
30 Pistols
10 DB/KB Hang Clean and Jerks (LA)
30 Pistols
5 DB/KB Hang Clean and Jerks (RA)
30 Pistols
5 DB/KB Hang Clean and Jerks (LA)