11/1/2019 – Friday’s WOD 20.4

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike or rower

3 rounds of:

5 Box step-ups (R/L)

10 Banded front squats

10 Banded shoulder press

5 Inch worms

50′ Bent knee bear crawl

50′ Samson lunges

Hang Power Clean (EMOM18)

At 75% of your clean perform 1 Hang Power Clean and 1 Shoulder to Overhead.

Masters: 15 Rounds

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

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