20.4

CrossFit Boro – CrossFit

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A: Metcon (AMRAP – Reps)

RX

For time:

30 box jumps, 24 in./ 20 in.

15 clean and jerks, 95 lb./ 65 lb.

30 box jumps, 24 in./ 20 in.

15 clean and jerks, 135 lb./ 85lb.

30 box jumps, 24 in./ 20 in.

10 clean and jerks, 185 lb./ 115lb.

30 single-leg squats

10 clean and jerks, 225 lb./ 145lb.

30 single-leg squats

5 clean and jerks, 275 lb./ 175lb.

30 single-leg squats

5 clean and jerks, 315 lb./ 205 lb.

Time cap: 20 minutes
If you finish, save your time in the comments

B: Metcon (AMRAP – Reps)

Scaled

For time:

30 box jumps, 24 in./ 20 in.

15 clean and jerks, 65 lb./ 35lb.

30 box jumps, 24 in./ 20 in.

15 clean and jerks, 95 lb./ 55 lb.

30 box jumps, 24 in./ 20 in.

10 clean and jerks, 115 lb./ 75 lb.

30 medicine-ball step-ups, 20 lb./ 14 lb.

10 clean and jerks, 135 lb./ 95 lb.

30 medicine-ball step-ups, 20 lb./ 14 lb.

5 clean and jerks, 155 lb./ 115 lb.

30 medicine-ball step-ups, 20 lb./14 lb.

5 clean and jerks, 185 lb./ 135 lb.

Time cap: 20 minutes
If you finish, save your time in the comments

C: Metcon (AMRAP – Reps)

RX

Masters

For time:

30 box jumps, 24 in./ 20 in.

15 clean and jerks, 95 lb./ 65 lb.

30 box jumps, 24 in./ 20 in.

15 clean and jerks, 115 lb./ 75 lb

30 box jumps, 24 in./ 20 in.

10 clean and jerks, 135 lb./ 95 lb.

30 medicine-ball step-ups, 20 lb.

10 clean and jerks, 155 lb./ 105 lb.

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 185 lb./ 125 lb.

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 205 lb./ 145 lb.

Time cap: 20 minutes
If you finish save your time in the comments

D: Metcon (AMRAP – Reps)

Scaled

Masters

For time:

30 box jumps, 20 in./16 in.

15 clean and jerks, 45 lb./ 35 lb.

30 box jumps, 20 in./ 16 in.

15 clean and jerks, 65 lb./ 45 lb.

30 box jumps, 20 in./ 16 in.

10 clean and jerks, 85 lb./ 65 lb.

30 medicine-ball step-ups, 20 lb.

10 clean and jerks, 105 lb./ 75 lb.

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 125 lb./ 85 lb.

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 145 lb./ 105 lb.

Time cap: 20 minutes
If you finish, save your time in the comments

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