10/11/2019 – Friday’s WOD – Start of OPEN 2020

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike/rower or run an 800M, then:

2 Rounds

10 squatted thoracic rotations

10 pass thrus

10 Overhead Squats

10 Wall Slides

Front Squat (3 x 5)

Building to a heavy 5RM for today, then go down to 90% and complete 3 x 5.

20.1: CF Open 20.1 (Time)

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

Time cap: 15 minutes

Competitor

Men: 95 lbs

Women: 65 lbs

Scaled & Masters 55+

Men: 65 lbs

Women: 45 lbs

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