This WOD, is a benchmark designed by Ben Bergeron, a well known and respected coach, and owner of CrossFit New England. This workout is designed to test your capacity for the CrossFit Open. The movements can pretty much be guaranteed to be in the Open, including the barbell weights. Cleans and snatches do NOT need to be in a squat – they may be a power or split position. Jerks may be power jerks or split jerks, but must be taken from the ground. If you get to the muscle ups, you are most likely Regional material. Coach P did this recently and got through all of the jerks with about 10 seconds left. One full round = 300 reps….Good Luck!!!
AMRAP in 20 minutes:
50 wall ball shots, 20/14#
50 double unders
40 box jumps, 24/20″
40 toes to bar
30 burpees
30 chest to bar pull ups
20 cleans, 145/100#
20 jerks, 145/100#
10 snatches, 145/100#
10 muscle ups
