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Friday, March 22nd: Open WOD 19.5!

21
Mar

Friday, March 22nd: Open WOD 19.5!

Alpine CrossFit – CrossFit

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Warm-up (No Measure)

General Warm-Up: 3:00 Assault Bike

20-20-20 (Arms, Legs, Both) +

Banded Front Rack MOB x 45-60s ea. Arm

Banded ER at Neutral into Press x 10 ea. Side

then, 3 Rounds:

Banded Lateral Walk x 25′ ea. Side

Ring Row x 8-10 Reps (Chest to Rings)

Single Arm KB Lunge + Press x 6 Steps ea. Side (Bottoms Up)

then, Accumulate 25-30 Banded PVC C2B Pulses

3-4 Mini-Rounds:

3-5 C2B

3-5 Thrusters (Up to WOD Weight)

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

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

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