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1 November 2019 – Open WOD 20.4

1
Nov

1 November 2019 – Open WOD 20.4

 

1 November 2019

Warm-up: Eastside Lap, 10 RDL, 10 Front Rack Lunges, 10 Front Squats, 10 Push Jerks, (Please don’t drop empty bars)

Strength: Deadlift:  EMOM 10:00 complete 4x reps (moderately light load). Can be Done AFTER 20.4

Stamina: 4 Rounds, not for time: Odd Object Carry around the Block, Increase weight or change object between rounds. Rest between sets. 

WOD: Open WOD 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

https://games-assets.crossfit.com/2020%20Open_20.4_V6%20%281%29.pdf

Cool Down: Wall Sits 1:00 on/off X5

 

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