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Friday 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 [...]

Thursday Metcon (AMRAP – Rounds and Reps) Fitness & Performance 25:00 continuous flow: 12/9 Cal Row 10 DB Snatches (35/25) 12/9 Cal Row 10 WallBalls (20/14) 12/9 Cal Row 10 BB Curls (75/55)

Fitness Metcon Fitness & Performance 3 rounds: 12 Bumper Halos 12 Windshield Wipers :30 Hollow Rocks Metcon (5 Rounds for reps) Fitness 5 Rounds: Max Reps :30 Single-unders :30 rest :30 Hang [...]

Tuesday Metcon (Weight) Fitness & Performance 4 Rounds: In 20:00 10 DB Bench Press @22×1 rest 1:00 10 KB RDL @30×1 rest 1:00 12-15 Band Tri Ext. (2 second pause) rest 1:00 Metcon [...]

Monday Fitness & Performance – Push pull (Weight) Every 4:00x 4 5 Back Squats @30×1 (increasing) 10 Strict Pull-ups Metcon (AMRAP – Rounds and Reps) Fitness Amrap 12: 15 [...]

Saturday Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 23: 30 Wallballs (20/14) 30 T2B 30 Cal Bike/Row 60 Double-unders

Friday Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand [...]

Thursday

Wednesday Fitness & Performance – Press (Weight) 5 ets: In 20:00 5 Strict Press @22×1 increasing 12 Windshield Wipers rest 1:30 Metcon (AMRAP – Rounds and Reps) Fitness AMRAP [...]

Tuesday Metcon (Time) Fitness 10 Rounds: 6 Goblet Squats (72/53) 5/3 Strict Pull-ups 200m Run Metcon (Time) Performance 10 Rounds: 5 Front Squats (135/95) 5 Strict Pull-ups 200m Run Metcon (Time) [...]