Saturday

Main – CrossFit

Warm-up #2 (No Measure)

Lunge 2x
Bear Crawl 2x
Crab Walk 2x
Cartwheel 2x
(length of the rig 40′)

Then 30/20/30 w/ bands

Tabata :20/:10 x 16
Jump Rope
Air Squat
Alternate Exercises

Power Clean and Jerk complex (No Measure)

Power clean 95/65
Hang clean (above knee)
Push jerk
Split jerk

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.
135/95