191108

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4 Rounds

5 Swings + 1 Muscle Up

20 Plank Shoulder Taps

8 Air Squat

3 Inch Worm

:30 Row

RX: Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Scale: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Metcon (No Measure)

Post WoD Bodybuilding :

4 Rounds

KB Flutter Kicks x 20

20 Bent Rows

20 Shoulder Press

12 Bicep Curl