5/03/21
Every 90″ (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (125/84)
Station 2 – 20 Double-Unders + 10 Strict Handstand Push-Ups
Station 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run
Inicio / C&J
Every 90″ (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (125/84)
Station 2 – 20 Double-Unders + 10 Strict Handstand Push-Ups
Station 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run
“CrossFit Games Open Workout 19.1”
AMRAP 15′ of:
19 Wall Ball Shots (9/6)
19 Calories of Rowing
EMOM 20′ (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12 Toes to Bar
Minute 3 – 10 Stationary or Ring Dips @ 1111
Minute 4 – 15 Push-Ups
Minute 5 – Rest
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (43/34)
“Grettel”
Ten rounds for time of:
3 Clean & Jerks (61/43)
3 Bar-Facing Burpees
For time:
800 Meter Run
immediately followed by…
Two rounds of:
50 Burpees
40 Pull-Ups
30 Cossack squats
20 Kettlebell Swings (24/16)
10 Strict Handstand Push-Ups
immediately followed by…
800 Meter Run
5 RFT:
6 Hang Power Cleans (52/34)
9 Push Presses (52/34)
12 Ring Dips
Every 6′ (5 sets) for times:
500 Meter Row
15 Deadlifts (102/70)
50 Double-Unders
For time:
50/35 Calories of Assault Bike
50 Thrusters (35/25)
50 Toes to Bar
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (43/29)
10 Bar-Facing Burpees
Time cap: 15 minutes