11/8/19 CrossFit Open Workout 20.5

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate

4 Rounds:

5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward

5 Jumping Jacks

5 Kip Swing or Ring Rows → 5 Strict Pull-ups → 5 C2B Pull Ups

5 Wall Balls

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.

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 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

Accessory Work

20 Alternating Turkish Getups

100 Flutter Kicks

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now