A.1 Back Squat – 3, 3, 3, 3, 3
A.2 Crossfit Open WOD 19.5
In 20:00 Minutes or Less
33 – 27 – 21- 15 – 9
Thrusters #95/#65
Chest to Bar Pull Ups
Scaled: #65/#45 Thruster, Jumping Pull Ups
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A.1 Power Celan – 3, 3, 3, 3, 3
A.2
“Jerry”
1 Mile Run
2000M Row
1 Mile Run
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A.1 Strict Press – 7, 7, 7, 7, 7
A.2
Alternating EMOM x 16 (4 Rounds):
A) 7 Wallballs + 7 Pull Ups
B) 15 Box Jumps
C) 7 Power Snatches + 7 OHS #95/#65
D) 15/12 Calorie Row
A.3
Accumulate 1:00 Minute L – Sits
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A.1 Pendlay Barbell Row – 8, 8, 8, 8
A.2
3 Minute AMRAP
21 Calorie Row
21 Lateral Burpees over Rower
Max Thrusters #75/#55
Rest 3:00 Minutes
3 Minute AMRAP
18 Calorie Row
18 Lateral Burpees over Rower
Max Thrusters #95/#75
Rest 3:00 Minutes
3:00 Minute AMRAP
15 Calorie Row
15 Lateral Burpees over Rower
Max Thrusters #135/#95
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