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Crossfit Games Open 1 ...

Shoulder Press

Seated Strict Shoulde ...

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Workout

MOD 1824

Warm-up

20 min. trainer´s choice.

QUALITY WOD

Metcon (No Measure)

Perform the following moving fluently for 25 minutes:
1 Rope Climb
5 Thrusters @30- 40%
2 Rope Climbs
10 Thrusters @ 30-40%
3 Rope Climbs
15 Thrusters @ 30-40%
then
15m Bear crawl (2 x 7,5m)
15 Sit ups
30m Bear Crawl (4 x 7,5m)
30 Situps

CrossFit Open 2019 "FRIDAY NIGHTLIGHTS"

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP - Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes

Lifting Weights

Shoulder Press