James and Kyle
Inguz Update: OPEN WOD 20.4 can be completed during any group class today. For those competing in the OPEN, scores must be submitted to games.crossfit.com by 8pm Monday night!!
Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Gymnastics Conditioning)
Tuesday: Power Snatch + WOD (After Party: Recovery Row)
Wednesday: Team WOD (After Party: Gymnastics Conditioning)
Thursday: Goat Day WOD
Friday: OPEN WOD 20.5
Saturday: WOD TBD (Olympic Lifting Class: Snatch)
Sunday: WOD TBD
WOD
“Open Concept”
5 min AMRAP:
1000 Meter Row
Max Wallballs (20/14#)
Rest 5 Minutes…
5 min AMRAP:
50 Wallballs (20/14#)
Max Meter Row
* Post total wallballs and total meters completed separately to the whiteboard (two scores).
OR…
“Open WOD 20.4″
For Time (20 Minute 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 Alternating Single Leg Squats
10 Clean and Jerks (225/145#)
30 Alternating Single Leg Squats
5 Clean and Jerks (275/175#)
30 Alternating Single Leg Squats
5 Clean and Jerks (315/205#)
* Post total reps completed to the whiteboard.
After Party
1. Gymnastic Conditioning
On the 2:00 x 5 Sets:
9 Overhead Squats (115/85#)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups
Take OHS barbell from the floor.
