11.11.2019

Warm Up

Row 20/15 calories

Then, 2 Rounds:

  • Ring or Bar Kip x 10
  • T-Push Up x 10
  • Goblet Squat x 10

Workout of the Day

CrossFit Open 20.5

For time, partitioned any way:

  • 40 Muscle Up
  • 80 Cal Row
  • 120 Wallball

*20 minute time cap

OR

For 40 minutes rotate through the following:

  • 20 Calorie Assault bike
  • 100-Foot Sandbag Carry (Bear Hug Hold)
  • 300 Meter Row
  • 100-Foot Farmer’s Carry
  • 400 Meter Run
  • 100-Foot Overhead Carry

*Select loads that you can keep unbroken for the full 40 minutes.

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