041219 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

100m run

5 strict pullups/jackknife pullup

10 pushups

15 airsquats

50 DU/ 100 Singles

10 strict pullups/jackknife pullup

15 situps

20 walking lunges

300m ski erg

Metcon

Metcon (No Measure)

12 Min Emom

1. 6 HSPU

2. 15 Wall balls

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Categories: WOD

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