CrossFit Open
Great work to everyone on Open workout 19.3!
Remember to submit your scores by 7pm Monday.
Keep up with the 5 weeks of online competition here.
CrossFit
Strength
Back Squat [Video]
Complete 5 Sets of 5 Back Squats at 75% of your 1 rep.
Use the same weight across all sets.
Conditioning
With a 16 Minute Time Cap:
50 Box Jumps Overs (24”/20”)
40 Deadlifts (#115/80)
30 Hang Power Snatch (#115/80)
20 Bar Muscle-ups (Scaled: C2B Pull-ups)
Bootcamp
10 min
10-20-30-40-50
Double Unders (x3 for singles)
Sit ups
AD cals
10 min
30-20-15-10
Cal Row
Oblique v ups (15 each side)
DB Snatch (15 each side)
Partner: 8 min
P1: 1 Suicide
P2:
5 Push up
10 Slam ball/Dball
15 Jacks
CASH OUT:
2 Rounds-ARM work
10 bicep curls + curl across chest (each side)
10 skull crushers
21’s bicep curls
10 kick backs
