20.3

20.4 Open workout is TBD. It will be announced on Thursday at 6pm.

Open 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

Time cap: 20 minutes

Scorecard for full workout details and variations: https://games-assets.crossfit.com/e0fnd09fd.pdf

Community WOD (10:00am)

With a Partner – 1 Person Working at a time, break up reps as you wish
16 Minute AMRAP of:
20 Calorie Row
20 Burpees
30 Kettlebell Swings
20 Wall Balls

Endurance WOD (7:45am)

For Time:
100 Meter Row
10 Burpees
15 Pull-ups
200 Meter Row
10 Burpees
15 Candlesticks
300 Meter Row
10 Burpees
15 Pull-ups
400 Meter Row
10 Burpees
15 Candlesticks
500 Meter Row
10 Burpees
15 Candlesticks

Endurance with Some Rest

4 Rounds
With 6 Minutes on the Clock
600/500 Meter Row
20 Sit-ups
15 Wall Balls (20/14)
*Rest remainder of 6 minutes. If unable to complete work in first round, cut reps of each movement back.
*Score is total reps. Row = 60 reps. 380 reps possible

They’re Coming

For Time (15 Minute Time Cap):

10 Pull-ups
10 Burpee Box Jumps
10 Single Arm Overhead Dumbbell Lunges (30/20)
10 Alternating Dumbbell Snatches

10 Chest-to-Bar Pull-ups
10 Burpee Box Jumps (24/20)
10 Single Arm Overhead Dumbbell Lunges (30/20)
10 Alternating Dumbbell Snatches

10 Bar Muscle-ups
10 Burpee Box Jumps (24/20)
10 Single Arm Overhead Dumbbell Lunges (30/20)
10 Alternating Dumbbell Snatches

10 Ring Muscle-ups
10 Burpee Box Jumps (24/20)
10 Single Arm Overhead Dumbbell Lunges (30/20)
10 Alternating Dumbbell Snatches

Rx+ (50/35)

*Substitute your regular pull-up modification for more advanced pull-ups & muscle-ups
*Alternate arms as you choose on DB lunges.

ROMWOD

We’ll close out class with a ROMWOD

Calm Before the Storm

With 12 Minutes on the Clock
800 Meter Row Buy-in (this is a sprint)

After Completing Row, Rest 60 Seconds

With Remainder of 12 minutes, AMRAP of:
10 Air Squats
20 Mountain Climbers (L+R=1)
10 Push Press (75/55)
40 Double Unders

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