FridayA. CONDITIONINGWarm-upNo Additional Conditioning. Hit the Open workout at max effort.B. NC60Warm-upWarm-up2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate
AMRAP x 5 MINUTES
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups
5 Wall BallsWorkoutCrossfit 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.C. STRENGTH / GYMNASTICSWarm-upFOR RECOVERY
15:00 Stretch & Mobilize as Needed