Warm Up
Row or Bike 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Thruster x 10 (45/35lbs)
- Scap Pull Up x 5
Workout of the Day
CrossFit Games Open 19.5
33-27-21-15-9 reps for time of:
- Thrusters (95/65lbs)
- CTB Pull Ups
Time cap: 20 minutes
OR
Every 4 minutes, for 24 minutes (6 Sets):
- 15/12 Cals (Row, Bike, or Ski)
- Goblet Squat x 15 (53/35lbs)
- Russian KBS x 15 (53/35lbs)
-complete 2 sets of each Erg and alternate Ergs each set.
