12 Oct Fitness/Performanc

CrossFit Metric – Fitness

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Conditioning

– CrossFit Open heats from 8:30 am till 11:00 am

– 11:00 am Fitness/Performance Class

A: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

B: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

C: Metcon (Time)

11:00 am Parter WOD:

For time:

1500 m Row

Then partners alternate for 20 rounds of:

7 Toe to Bar

9 Thrusters

Then:

1500 m Row

30 min cap
Break up rows as you wish