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.
