20.4

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Laying Front Rack Stretch: 2 Minutes

Couch Stretch: 2-3 Minutes Each Side

Wrist Stretches on Box: 1 Minute Each Direction

ACTIVATION

3 Rounds:

50 Singles

10 Glute Bridges

10 Russian Baby Makers

10 Russian Kettlebell Swings

10 Kettlebell Goblet Squats

*With Lighter Kettlebell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes