11/8/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Calorie Row

5 Grasshoppers Per Leg

10 Squat Cage Push Outs

5 Ring Kips

2 Hip To Rings Or Hips To Bar

1 Muscle Up Attempt

Metcon

A.: 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.

A.: 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.

A.: Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.