Michelle gets her 1st “Pistol” during 20.4.
Warm-up: The warm-up is posted on the whiteboard in the Stallion Corral. Please review the movements standards and the weight you will be using. There is a lot of organized for your workout. Know your weight changes!!!!
WOD: CrossFit OPEN 20.4
For time:
30 box jumps
15 clean and jerks
30 box jumps
15 clean and jerks
30 box jumps
10 clean and jerks
30 single-leg squats
10 clean and jerks
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks
Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb.
Masters 55+
♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb.
Scaled Masters 55+
♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb.
♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.
Time cap: 20 minutes
Icing: Judge someones workout.