CrossFit Games Open 20.4
Rx
For time:
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 single-leg squats
10 clean and jerks 225/145
30 single-leg squats
5 clean and jerks 275/175
30 single-leg squats
5 clean and jerks 315/205
Time cap: 20 minutes
Scaled
For time:
30 box jumps 24/20
15 clean and jerks 65/35
30 box jumps, 24/20
15 clean and jerks 95/55
30 box jumps, 24/20
10 clean and jerks 115/75
30 med ball step ups 20/14
10 clean and jerks 135/95
30 med ball step ups 20/14
5 clean and jerks 155/115
30 med ball step ups 20/14
5 clean and jerks 185/135
Time cap: 20 minutes
Note: Tiebreak after each sets of box jumps, pistols and med ball step ups
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals bike
50 burpees
Weightlifting
Hip clean and jerk 3×5
Gymnastics
Candlestick to pistols 5 per sides
Core
15 strict knees to elbows
