saturday

Warm-up

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

8 and 9 am CrossFit

​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