/var/www/html/wp-content/themes/Divi/single.php 2020 CrossFit Open Workout 20.4 | Good For You CrossFit

*****

CrossFit Open Workout 20.4

Complete the following for time:

  • 30 Box Jumps (M:24″/W:20″)
  • 15 Clean & Jerks (M:95#/W:65#)
  • 30 Box Jumps
  • 15 Clean & Jerks (M:135#/W:85#)
  • 30 Box Jumps
  • 10 Clean & Jerks (M:185#/W:115#)
  • 30 Single Leg Squats
  • 10 Clean & Jerks (M:225#/W:145#)
  • 30 Single Leg Squats
  • 5 Clean & Jerks (M:275#/W:175#)
  • 30 Single Leg Squats
  • 15 Clean & Jerks (M:315#/W:205#)

*20 minute time cap

Scaled:

  • M: 24″ Box/24″ Med Ball Step Up 20#/ C&J : 65/95/115/135/155/185
  • F: 20″ Box/20″ Med Ball Step Up 14#/ C&J : 35/55/75/95/115/135

Masters 55+

  • M: 24″ Box/24″ Med Ball Step Up 20#/ C&J : 95/115/135/155/185/185
  • F: 20″ Box/20″ Med Ball Step Up 14#/ C&J : 65/75/95/105/125/145

Masters 55+ Scaled:

  • M: 20″ Box/20″ Med Ball Step Up 20#/ C&J : 35/45/65/75/85/105
  • F: 16″ Box/16″ Med Ball Step Up 14#/ C&J : 65/75/95/105/125/145

Cardio CrossFit Version:

  • 30 Box Jumps or Step Ups (M:24″/W:20″)
  • 15 Dumbbell Power Clean + Shoulder to Overhead (M:25#/W:15#)
  • 30 Box Jumps or Step Ups
  • 15 Dumbbell Power Clean + Shoulder to Overhead (M:25#/W:15#)
  • 30 Box Jumps or Step Ups (M:24″/W:20″)
  • 10 Dumbbell Power Clean + Shoulder to Overhead (M:35#/W:20#)
  • 30 Box Step Ups with Med Ball (M:24″/W:20″)
  • 10 Dumbbell Power Clean + Shoulder to Overhead (M:35#/W:20#)
  • 30 Box Step Ups with Med Ball (M:24″/W:20″)
  • 10 Dumbbell Power Clean + Shoulder to Overhead (M:40#/W:30#)
  • 30 Box Step Ups with Med Ball (M:24″/W:20″)
  • 10 Dumbbell Power Clean + Shoulder to Overhead (M:40#/W:30#)