Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Push Press (3 @ 70, 80, 3+ @ 90%)

If you had more than 3, then add 5-10 lbs from last mo.

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
135/95 RX

Metcon (AMRAP – Reps)

B- Fit

A.

Five sets of:

Weighted Push-up x 5 reps

Rest 30 seconds

immediately followed by…

Five sets of:

30 seconds of Strict Supinated-Grip Pull-Ups x Max reps

Rest 30 seconds

B.

Against a 4-minute running clock:

500 Meter Row

15 Box Jump Overs

Mountain Climbers x Max reps

*score is MC reps only*