Friday 5/23

Main – CrossFit

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Warm-up

(No Measure)

Roll out 3 minutes
20 arm circles
30 double unders (90 singles)
15 air squats
10 knees to elbows
200m run or 300m row

Skill/Strength

Bench Press (5@ 60%, 3@ 70%, 1+ @80%)

WOD

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
C&J 135# men / 95# women