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Monday, 2/15/16

14
Feb

Monday, 2/15/16

Testing Day

CrossFit Open Event 13.4 

7 min AMRAP

3 Clean & Jerks 135/95

3 TTB (performance) Sit-ups *double the reps (fitness)

6 Clean & Jerks 135/95

6 TTB (performance) Sit-ups *double the reps (fitness)

9 Clean & Jerks 135/95

9 TTB (performance) Sit-ups *double the reps (fitness)

12 Clean & Jerks 135/95

12 TTB (performance) Sit-ups *double the reps (fitness)

15/15, 18/18, 21/21,….Continue adding 3 reps per exercise until time expires

*Rest until the clock reaches 12:00, then…..

For time;

21-15-9

Burpees

KBS 32/24kg (performance) 24/16kg (fitness)

Note from the Coach;

If you’ve done 13.4 before please try and research your results so you have something to compare today’s results with. If you are doing this workout as prescribed, please keep yourself accountable. Your toes MUST touch the bar, and heels MUST pass the vertical plain of the bar you’re holding on to. The second workout is a breathing piece. Use high effort and sprint through it as fast as possible.