CrossFit Open WOD 13.4

Warm-up:

  1. Run 800m 
  2. Samson Stretch :30 seconds each leg
  3. 5 Medicine Ball Cleans 20/14lbs
  4. 5 Shoulder Press w/bar
  5. 5 Medball Cleans 20/14lbs
  6. 5 Push Jerk w/bar
  7. 5 Medball Cleans 20/14lbs
  8. 5 Rack Deliveris + Split Jerk w/bar
  9. 15 Shoulder Swings 

Mobility:

Foam Rolling: Quads,Hams, Ab,Adductors 

Announcements:

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Skills & Technique: (Click below for links to more info)

Wod:

CrossFit Open WOD 13.4

3 Clean & Jerks 135/95lbs
3 Toes-to-Bar
6 Clean & Jerks 135/95lbs
6 Toes-to-Bar
9 Clean & Jerks 135/95lbs
9 Toes-to-Bar

Continue Pattern…

7 Minute AMRAP

Followed by:

Front Squat 10x1@90% of C&J 1RM