It’s Almost Over!!!
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Weightlifting
Deadlift (3,3,3,3,3)
Bent Over Row (4 x 10)
Use something very challenging!
Metcon
Metcon (Time)
Alternative WOD:
33 DB/ KB Snatch EACH ARM(50/35)
27 DB/KB Lunge EACH LEG (50/35)
21 DB/ KB Burpees https://www.youtube.com/watch?v=2Mp8qo8E8-A (50/35)
15 DB/ KB One Arm Overhead Squat EACH ARM(50/35)
900 meter Row
This has a 20 minute time cap just like the 19.5 WOD.
PLEASE ONLY CHOOSE 1 WOD TO COMPLETE TODAY
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes