Fri. Nov. 1, 2019

20.4 is COPS & ROBBERS

THERE IS NO 5PM CLASS. PLEASE CLICK THE LINK BELOW TO REGISTER FOR AN AFTERNOON HEAT.

https://docs.google.com/spreadsheets/d/1sahoYsjuPgDt8grpGKUvgGAy0wRuu-yIt913LjnzokU/edit?usp=sharing

"CROSSFIT OPEN 20.4"

For time: 30 box jumps, 24 in./20 in.*Stepping up is permitted for RX and scaled!* 15 clean and jerks, 95 lb./ 65 lb 30 box jumps, 24 in. 15 clean and jerks, 135 lb./ 85lb 30 box jumps, 24 in./ 20in 10 clean and jerks, 185 lb./ 115lb 30 single-leg squats 10 clean and jerks, 225 lb./ 145lb 30 single-leg squats 5 clean and jerks, 275 lb./ 175lb 30 single-leg squats 5 clean and jerks, 315 lb./ 205lb

Time cap: 20 minutes

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