CROSSFIT WOD

November 8, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

We dedicate this Open to Coach Lisa and if you wish to help her directly her is a link to the meal train we set up https://www.mealtrain.com/trains/586lnr

💜 #Lisastrong 💜

SPIRIT OF THE GAMES!

We’d like to recognize those who work hard, push past their limits and show outstanding spirit.

Please submit your shout out for the “Spirit of the Games” and be sure to include a sentence or two WHY.

Email your nomination to angela@crossfitsalus.com or message her on FB/IG @angelasalveo.

Coach lead warm up: (No Measure)

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Video Demo of 20.5

https://youtu.be/IXeFBaQj-Y0

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NOTE: After the call of “3, 2, 1 … go,” the athlete may perform the movements in any order,

and the reps can be divided up in any manner. There

are no restrictions on the sequence or combinations

of movements, or their corresponding repetitions. The

repetitions of one movement do not have to be completed

before the athlete can accumulate reps of another

movement.

*Regardless of where athletes choose to begin the workout,

they must start fully standing, not touching any equipment.

Only after the call of “3, 2, 1 … go” may the athlete touch

the medicine ball, rower, or rings and begin the workout.

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

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots 20/14 lb ball to 9 ft

Time cap: 20 min.
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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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