20.1 Saturday 10/12/19

CFD – CrossFit

We will be running heats all morning with everyone pairing up taking turns judging and completing the workout. Here are the tentative heat times.

1. 8:15
2. 8:37
3. 9:00
4. 9:22
5. 9:44
6. 10:07
7. 10:30

Don’t for get to bring in BODY WASH and SHAMPOO

Warm-up

On your own

2-3 Rounds

150m row

5 single arm DB shoulder press

25’ DB OH carry same arm then switch

:20 Bent knee hollow hold

8 Behind The Neck BB presses

Metcon

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
If you get time capped, put your score in as 15:00 and then add a second for every rep not finished.

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

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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