• 1. Warm-Up
  • 3 Steady Rounds
  • 10 Thrusters
  • 10 Pull-ups
  • 10 Push-ups 

  • 2. OLY 
  • 10 min EMOM 
  • 1 Clean and Jerk (full) build to heaviest

  • 3. Met-Con
  • CrossFit Games Open WOD 13.4 WORKOUT
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    135/95 pound Clean and jerk, 3 reps
    3 Toes-to-bar
    135/95 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    135/95 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    135/95 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    135/95 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    135/95 pound Clean and jerk, 18 reps
    18 Toes-to-bar…
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.