WOD: Saturday, November 2nd, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (10 Minute Cap)

  • (7/5) Calorie Row/Bike/Runner
  • 3 Clean and Jerks (ascending weights)
  • 5 Jump Squats

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Workout: CrossFit Open “20.4”

For Time (20 Minute Time Cap)

  • 30 Box Jumps (24”/20”)
  • 15 Clean and Jerks (95/65)
  • 30 Box Jumps (24”/20”)
  • 15 Clean and Jerks (135/85)
  • 30 Box Jumps (24”/20”)
  • 10 Clean and Jerks (185/115)
  • 30 Single Leg Squats
  • 10 Clean and Jerks (225/145)
  • 30 Single Leg Squats
  • 5 Clean and Jerks (275/175)
  • 30 Single Leg Squats
  • 5 Clean and Jerks (315/205)

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Cardio Option: For Time (20 Minute Time Cap)

  • 30 Box Jumps (24”/20”)
  • 30 American KB Swings (24k/16k)
  • 30 Box Jumps (24”/20”)
  • 30 American KB Swings (24k/16k)
  • 30 Box Jumps (24”/20”)
  • 20 American KB Swings (24k/16k)
  • 30 Single Leg Squats
  • 20 American KB Swings (24k/16k)
  • 30 Single Leg Squats
  • 10 American KB Swings (24k/16k)
  • 30 Single Leg Squats
  • 10 American KB Swings (24k/16k)

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold