One of CFN favourite Open wods, 13.4 mixes a gymnastics movement with a full ground to overhead weightlifting skill.

Gymnastics

EMOM 10

Odd : Bar Muscle Up Progressions

Even : Handstand Walk Progressions

WOD

” 13.4 ”

AMRAP 7

3-6-9-12-15-18..reps of

Clean and Jerk (60/42.5)

Toes to Bar

Compare to : 19/8/2018