20.1 – FNL

10
Oct

20.1 – FNL

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

4 PVC Passes

4 Below Knee Muscle Snatch

4 Behind Neck Push Press

4 Up-Down Over Bar

10 Band Pull Aparts

-then-

2 Mins Each:

Couch Stretch

Forward Fold

Upright Hold Lat Stretch

-then-

Workout up to workout weight and practice moving barbell well as well as burpee practice.

Workout

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

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes