Tuesday-Friday

Tuesday

Warmup
2 rounds
30/24 cal bike
10 knee raises
15 ring rows
50 single unders

Front Squats
3 Sets of 5 @70%++

METCON
2 sets, 3:00 b/t
7 pullups/jumping pullups
20/16 cal bike
7 pullups/jumping pullups

20/16 cal bike

7 pullups/jumping pullups

METCON
3 Rounds
50 double unders
15 toes 2 bar/knee raises
7 thrusters (light Rx)

Wednesday

Warmup
2 rounds
30/24 cal row
15 squats
15 ring rows
15 db shoulder press

Squat snatches
3 Sets of 5 @65%++

METCON
3 sets – go fast – unbroken if you can
21 wallballs
10 power cleans (35%)
3:00 rest

ROWING
3 sets, 2:00 bt
250/200m moderate
250/200m mod/fast
250/200m fast

Thursday

Warmup
3 rounds
2:00 row
15 squats
15 knee pushups
15 ring rows
10 knee raises

METCON
EMOM 32
1. Row 40s
2. Bike 40s
3. Run
4. Rest

Practice

Friday

Warmup
TBD

METCON
2019 CrossFit Open "19.1"