Open Workout 20.4

For Time
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)(65/35)
30 Box Jumps (24/20)
15 Clean & Jerks (135/95)(95/55)
30 Box Jumps (24/20)
10 Clean & Jerks (185/115)(115/75)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
10 Clean & Jerks (225/145)(135/95)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (275/175)(155/115)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (315/205)(185/135)

Time Cap: 20 minutes.

Strength:

4 Rounds 
3 Skin-the-Cats 
4 Wall walks 
5 Strict Toes-to-Bar 
6 Hip Touches Hanging From Pull-up bar

Time Cap 15:00

Conditioning:

30 – 20 – 10
Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)
60 – 40 – 20
Abmat Sit-ups

5:45 PM
Free Bar Muscle-up Clinic! DETAILS >>

Strength:

E3MOM 12
3 Hang Power Snatches (Max Effort)

Conditioning:

3 Rounds
20 Chest-to-Bar Pull-ups (Fx: Pull-ups)
20 Box Jumps (24/20)
20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)

6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!

Strength:

E3MOM 12
5 Strict Press (Max Effort)

Conditioning:

AMRAP 20
With a Partner, Alternating Rounds
3 Power Clean and Jerks (185/125) (Fx: 135/95) (Rx+: 225/155)
300/250m Row

Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout 20.3.

Strength:

EMOM 10
2 Back Squats @80-85%

Conditioning:

3 Rounds
20 Wall Balls (20/14)
7 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)
200m Run