CrossFit Open – 20.5

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Minute Bike

10 Red Band PullAparts (each position)

10 Russian Baby Makers

10 Banded Monster Walks

Then…

:30 Paloff Hold (R)

:30 Plank Shoulder Taps

10 Pushups

20 Reverse Lunges

10 Pushups

:30 Plank Shoulder Taps

:30 Paloff Hold (L)

Metcon

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.

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.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.

Time cap: 20 min.

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