WOD Fri Nov 8

Work

CrossFit Games Open WOD 20.5

RX

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots @ 20/14

Time cap: 20 min.

Scaled:

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots @ 14/10

Time cap: 20 min.

Masters 55+

For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 8 ft.

Time cap: 20 min.

7am E-Fit Class

Back squat

2x15 @ barbell, 3x5 pausing @ light, 2x3 pausing @ moderate

Deadlift

1x10, 2x6, 3x3 building

Partner Workout

12 min AMRAP

  • 20 front support high fives

  • 20 WB squat passes

  • 16 WB situps

  • 16 WB russian twist + throw

  • 10 plank over unders

  • 10 T-jumps over partner

CompTrain

Ankle & Thoracic Spine Mobility

Shoulder activation for muscle-ups

Strict seated —> kipping MUs

Jason TrinhComment