CrossFit Open WOD 13.4
P6 CrossFit – CrossFit
Warm Up Games “Cone Grab” (No Measure)
2+, even number
To grab the cone before your partner.
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
6 Clean and Jerk
9 Clean and Jerk
12 Clean and Jerk
15 Clean and Jerk
18 Clean and Jerk
21 Clean and Jerk
*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