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11/09/2019

9
Nov

11/09/2019

CFT – CROSSFIT

Pre-Training

This is the first CrossFit Open workout that allows each athlete to partition the workout however they would like. The strategy will differ from one person to the next. Choose one that you think will best suit you and stick to it throughout the workout!

2 Rounds Not For Time:

10 Calorie Bike

30s Supine Grip Hang

8 Bootstraps

10 Beat Swing/5 Ring Swing

Game Pace:

3 Sets:

8 Calorie Row

2-4 Pull Ups/Opt. Muscle Up

10 Wall Balls

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.