Wine Country CrossFit

All day long on Friday this is the WOD. Don’t stress if this seems like a LOT of weight, or if you can only do pistols on one leg and not the other. There are scaled versions of this long WOD for all age groups and all abilities.

20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

Friday Night Lights

1. Identify your judge, and put your name and their name on the board together for your heat.
2. Coach Richy provides a killer warm up every Friday in the East Wing. Get it done and warm up your clean and jerk.
3. Set up your score card with name and details.
4. Get pumped to do your best!
5. Make sure you understand the movement standards.
6. Hang around after your heat to cheer others on.
7. Many hands make light work, so stay around a few more minutes to help with the clean up.
8. Submit your score to the Games website before Monday at 5PM.