11/08/2019 – 20.5 Final Open WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on rower or bike

3 rounds of:

10 Russian kettlebell swings

5 1-arm kettlebell waiter squat

5 1-arm kettlebell shoulder press

5 1-arm kettlebell thruster

10 Tap swings

10 Ring rows

50′ Bent knee bear crawl

Clean (Varying – see below)

3-3-3 @ 70% E2MOM

2-2-2 @ 75% E1.5MOM

1-1-1 @ 80% EMOM

Masters:

Do all sets at the same percentages except only do 2 sets of 3 reps at 70%. All other lifts are the same.

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.

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