Friday October 4, 2019

Click Here to Register for the 2020 CrossFit Open

20.1 Kicks off Friday October 11, 2019 at 5 pm! Hope you’re ready for an awesome Friday Night!

“Work ethic matters.”

15s single under | 15s air squats | 30s row | 30s DB High pull (15 per side) | 15s sit ups | 15s dead hang
15s single under | 15s WB Squat | 30s row | 30s DB Strict Press (15 per side) | 15s knee’s to chest | 15s kipping
15s DU Practice | 15s Wallball | 30s Row | 30s DB Snatch (light and alternating| 15s T2B Practice | 15s Pull Ups

30s Superman Rocks | 30s Russian Baby Makers | 30s Hollow Rocks

15s DU practice | 15s wall ball 45s row | 30s DB Snatches (game weight) 15s T2B Practice | 15s muscle ups x 2 or modification)

Warm Up Set: 12/10/8/6/4/2 of the movements (focusing on transitions

WOD: BFF – AMRAP 20
100 Double Unders
50 Wallball @ 20/14
40 Cal Row
30 DB Snatches @ 50/35
20 T2B
10 Bar Muscle Ups

Performance: 30 C2B Pull Ups | 30 Ring Dips
Fitness: 200 Single Unders | WB @ 14/10 | 40 Cal Row | DB Snatches @ 35/20 | Knee’s To Chest | 10 Burpee Pull Ups
Fit Light: 100 Single Unders | 50 WB @ 14/10 | 40 Cal Row | DB Snatches @ 35/20 | Knee’s to Chest | 10 Burpee Jumping Pull Ups

Capacity: OTM x 10
10 Lateral Burpees Over the Rower

Performance: RX
Fitness: 8 Lateral Burpees Over the Rower
Fit Light: 6 Lateral Burpees Over the Rower

Bonus:
5 RFT: 5 Sandbag Cleans @ 150/100 | 50ft Yoke Carry
Males 280 | 320 | 360 | 400 | 440
Females 200| 230 | 260 | 290 | 320

(smaller yoke weighs 185)

Posted on October 3, 2019 in Daily Workout, Fitness

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