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.