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Friday, November 1st CrossFit Open 20.4

Updated: Nov 7, 2019

#CrossFitOpen 20.4

A true endurance, strength, and skill test in today's workout. By the end the legs will be crying a bit while the inner strength will be challenged. The more people we can get at the Friday Night Lights to grind with us the better.


After tomorrow's workout we will be heading to the Back Bay Prudential area to Earl's Kitchen. We should be headed over by 8 pm.


Workout 20.4


For time:


30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

30 box jumps

10 clean and jerks, 115 | 185 lb.

30 single-leg squats

10 clean and jerks, 145 | 225 lb.

30 single-leg squats

5 clean and jerks, 175 | 275 lb.

30 single-leg squats

5 clean and jerks, 205 | 315 lb.


(20/24 in BJ)

Time cap: 20 minutes


Scaled: (Ages 16-54)

Women 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.

Men 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.


Masters 55+:

Women 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.

Men 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.


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