Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
High Knees (down & back)
Butt Kickers
Jumping Jack Shuffle
Then
7 Romanian Deadlifts
7 Hang Muscle Cleans
7 Front Squats
7 Push Presses
7 Thrusters
10 Ring Rows
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Push Presses
5 Thrusters
5 Pull-ups or Jumping Pull-ups
Add light weight for second round
Metcon
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
A classic couplet of thrusters and C2B Pull-ups with incredibly high volume of reps.Pacing will be key! Break sets before you have to for both movements and try to stay consistent throughout. This should not be a sprint.
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