CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 5:00)

30 Seconds

Easy Row

Active Spidermans

Air Squats to Medicine Ball

Moderate Row

Push-up to Down Dog

Medicine Ball Front Squats

Faster Row

Inchworm to Push-up

Medicine Ball Thrusters

Metcon

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.

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

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

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

Time cap: 20 min.

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.

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 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

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

Time cap: 20 min.