Thursday October 10, 2019

Premier Sponsor: Ameriprise Financial (Maximus DiSesa)

Hospitality Sponsor: Unilock (Anita Picard)

Thursday October 10th Scott Panchik and Rich Froning will square off for CrossFit Open Workout 20.1 live from Austin, Texas. You can watch on Games.CrossFit.com or on Roguee Fitness. The workout begins at 8PM.

Friday Night Lights and the 2020 Open Kicks off at 5 pm this Friday October 11 and the first heat at 5:30 pm. If you still need to sign up visit Games.CrossFit.com. Heats will be up on Friday around 1 pm! Thanks and we’re looking forward to an exciting and awesome Open!

Primer:
60s Shuttle Runs
5 DL | 5 Muscle Clean | 5 Front Squats | 5 Strict Press | 5 Good Mornings
20s Dead Hang | 20s Plank | 20s Sit Ups

60s Shuttle Runs
5 DL | 5 Hang Power Cleans | 5 Front Squats | 5 Push Press | 5 Good Mornings
20s Dead Hang | 20s Plank | 20s Sit Ups

60s Shuttle Runs
5 DL | 5 Hang Power Cleans | Front Squats | 5 Push Jerks | 5 Good Mornings

Low Dragon (60s Per side)
Pike (60s)
Straddle (60s)

WOD: 3 Rounds (Not For Score):
500M Row
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):
200M Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

Bonus: ROMWOD

Posted on October 9, 2019 in Daily Workout

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