CrossFit WOD, January 2, 2019


20.5

Warm-up
Warm-up
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster

1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls

1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls

Workout
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.

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.

Finisher
Warm-up
FOR QUALITY
100 Hollow Rocks

(No Measure)

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