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TWENTY POINT FOUR

Perpetual Fitness – CrossFit

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Metcon

Alternatively to 20.4, you may elect to do workout B below.

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 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
Option 2 + Masters RX

Women’s Barbell: 65-75-95-105-125-145 lb.

Men’s Barbell: 95-115-135-155-185-205 lb.

MB Step-ups 20/14lbs.

Option 3

Women’s Barbell: 35-45-65-75-85-105 lb.

Men’s Barbell: 45-65-85-105-125-145 lb.

MB Step-ups (20/16″ box; 20/14lbs MB)

Metcon

“Workout B”

Metcon (AMRAP – Reps)

EMOM 15

Minute 1: Wall Balls

Minute 2: Burpee Pull Ups

Minute 3: Plank Hold | Hollow Hold *rotate holds every round*

Rest 2:00

Metcon (AMRAP – Reps)

EMOM 15

Minute 1: MB Twists (2ct)

Minute 2: Landmine SGL Arm Thrusters *Alternate each rep*

Minute 3: Wall Sit | OH Plate Hold *rotate holds every round*

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