Friday October 11, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then:
10 Scap Pulls
10 Scap Push
10 Air Squats
10 Beat Swings
10 HR Push Ups
10 Goblet Squats
10 Pull Ups
10 Burpees
10 Jump Squats

Metcon (No Measure)

Open WOD 20.1

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Scaled (16-54):
65/45lbs
step over bar

Masters 55+:
65/45lb

Scaled Masters 55+:
45/35lb
step over bar