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Workout

Saturday

Warm-up

Trainers Choice (No Measure)

2 Rounds
15/12 Calorie AAB
12 American KB Swings 53/35lbs
10 Burpee
8 Bar Kips
Cruise on R1 of the AAB, speed up on R2.
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, October 12, 2019

Male Clients

Colton
Deeter

AM WOD 8:00