Main – CFP Competitor

rowing abs (Time)

5 rounds
250 m sprint
10 ghd sit ups

Front Squat (1×5 @50,60,70% 3×5 @75%)

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
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.

stuff (Time)

3 min burpees
rest 5 min
6 min amrap of
5 thrusters at weight used above if possible
30 double unders