CrossFit WOD, October 11, 2019

11 OCT 19

Warm-up
Warm-up
8 rounds of rowing
:20 easy
:10 spring

then 3 rounds for quality
4 push ups
6 alt DB snatches
8 kang squats

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

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 45lb /35 lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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