CrossFit Open 20.1

CrossFit Boro – CrossFit

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Warm-up

GENERAL WARM-UP

3 Rounds

12/9 cal Bike

10 Pass Throughs

8 Air Squats

6 K-Star Lunge + Rotate and Reach

4 Inchworm Push-Ups

– then –

SPECIFIC WARM-UP

With Empty Bar

8 RDLs

4 Muscle Cleans

4 Strict Press

4 Snatch-Grip RDLs

4 Muscle Snatches

Add Weight

2 Rounds:

4 Clean and Jerk OR Snatches OR 2 of each

6 Bar Facing Burpees

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

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

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

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

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

10 bar-facing burpees

Time cap: 15 minutes

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

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 45 lb/ 35lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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