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*