Public Whiteboard

Components

Metcon

Toes-To-Bar

Metcon

Settings

Workout

MOD 1947

Warm-up

30 Min. Trainer´s WOD Prep.

CROSSFIT GAMES 2019

Choose a division and sprint through for time or as far as you get.
Scale weights and movements as needed.
RUN: Row if needed
HSPU: Elevated HSPU or Hand Release Push Ups.
BJO: Box Step Over
Cleans: 60-70% of your 1 RM.

1: Metcon (Time)

CrossFit Games 2019 Masters Teens Division
16-17 / 35-49 Divisions
DOWN & BACK CHIPPER
For time:
800-m run
30 handstand push-ups
30 dumbbell thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
30 dumbbell thrusters
30 handstand push-ups
800-m run

♀ 8KG KB or 10 kg DBs, 20-in. box, 55kg cleans
♂ 16kg KB or 15kg DBs, 24-in. box, 83,5kg cleans

Time Cap: 25 Min.

2: Metcon (Time)

14-15 / 50-54 Divisions
For time:
800-m run
30 handstand push-ups
20 dumbbell thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
20 dumbbell thrusters
30 handstand push-ups
800-m run

♀ 8KG KB or 10 kg DBs, 18-in. box, 47,5kg cleans
♂ 16kg KB or 15kg DBs, 20-in. box, 70kg cleans

3: Metcon (Time)

55+ Divisions
For time:
400-m run
20 handstand push-ups
20 dumbbell thrusters
20 box jump-overs
20 power cleans
20 box jump-overs
20 dumbbell thrusters
20 handstand push-ups
400-m run

♀ 8KG KB or 10 kg DBs, 18-in. box, 47,5kg cleans
♂ 16kg KB or 15kg DBs, 20-in. box, 70kg cleans

PUMPING IRON

Metcon (No Measure)

T.B.A. @ the whiteboard.

Gymnastics

Toes to Bar Cycle 4/5

20 min. Warm Up
- Core
- Mobility

1: Toes-To-Bar