Warmup: 400 meter Run
5R + 5L Waiter Squats @light KB
15 RKBS @light KB
15 Jumping Squats (no TnG)
15 Walking Lunges
Strength: Front Rack Lunges 3X10 (5R/5L)
*Follow each set with 12 Waiter Squats (6R/6L) @32/24kg
**Use the same weight across for both movements. Front Rack Lunges should be around 50% of your 1RM Front Squat.
WOD: CrossFit Games Open 17.4: 13 minutes AMRAP Of:
55 Deadlifts @100/70kg
55 Wallballs @20/14lbs
55 Cal Row
*One person working – one person judging, then switch.