CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
3:00 Front Rack Mobility
2-3RNFT
2/side Turkish Get Ups, light/moderate
5/side Single Arm Front Rack Kettlebell Squat, light/moderate
10 Scap Pull Ups
Then,
EMOMx10:00
Odd: 12-15 Wall Ball Shots
Even: 15/12 Calorie Row
+
1-2RNDS @ Game Pace
10 Thrusters
10 Pull Ups
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
+
Scaled
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
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