Strength:
back squat 5, 3, 1+ (75, 85, 95% or set a new 1rm)
Metcon:
13.4 CrossFit Open WOD
Rx
13 min amrap
3 clean and jerks, 135/95
3 toes 2 bar
6 clean and jerks
6 toes 2 bar……
Intermediate
13 min amrap
3 clean and jerks
3 hanging knee raises
6 & 6……
Beginner
9 min amrap
2 clean and jerks
2 hanging knee raises
4 & 4…..
Post loads and rounds plus extra reps to comments.