CrossFit SJU – Function/Performance

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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

Cool Down + Stretch