​2:00 Bike

Into…

2 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull-Ups
5 BB Muscle Clean and Press*

Into…

2 ROUNDS
5 Ring Rows
10 BB Back Rack Lunges**
:20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep
**In the second round athletes will perform a Front Rack Lunge.

​FOR TIME
3 ROUNDS
20/15 Cal Bike| 25/20 Cal Row | 300m Run
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND
60/45 Cal Bike | 75/60 Cal Row | 900m Run
30 Pull-Ups
60 Overhead Walking Lunge

(Score is Time)

Get yo' body warm:
Station 1: 1 min half-pigeon/each side
Station 2: PVC work
Station 3: Calf stretch at wall (1 min per side)
Station 4: Thread the needle (30 sec per side) and front rack stretch (1 min)

into...

3 rounds:
10 step-ups (box jumps round 3)
5 empty BB push press (push jerks round 3)
​5 empty BB front squats

​Crossfit Games Open 20.4 
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

​400m Run 

Into… 

AMRAP x 4 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Arm Haulers*
10 Hand Release Push-Ups

Into… 

400m Run