10-11-19
Thomasville CrossFit – CrossFit
Warm-up
Metcon (No Measure)
Early Bird
1) 5 min Row – 50 sec easy: 10 sec hard
2) 3 RDS
10x Back extensions
8 x barbell press or BTN press
( depending on snatch or CJ in WOD)
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
https://games.crossfit.com/workouts/open/2020