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CrossFit Open WOD 13.4

P6 CrossFit – CrossFit

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Warm Up Games “Cone Grab” (No Measure)

Class Size

2+, even number

Objective

To grab the cone before your partner.

Rules

Everyone finds a partner, grabs one cone for each pair, form two lines (facing their partner) and get into a squat. There should be an even number of players so that everyone has an opponent.

Each pair places their cone equal distance between them (about 2 feet in front of each persons feet).

The Coach calls out body parts (eg. head, shins, knees, back). Each player must place their hands on that body part immediately.

Then, the Coach will randomly call out “CONE!” As soon as they hear “cone,” players must try to grab the cone before their partner.

The partner who grabs the cone first gets a point

Best of 5 points and the partner with less points gets a penalty (burpees, etc.)

Then consolidate the winners and go until only one person stands victorious

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Can be Power or Squat

Metcon (No Measure)

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets

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