CrossFit Workout 10/11/19 Friday

Don’t forget! FNL tomorrow 4:00-we finish. Everyone wear all black!

Warmup
3:00 easy movement
Bootcamp wiggle

then
3 rounds
10 pvc pass throughs
:30 banded front rack stretch/side

then
barbell warmup

then
6 rounds
1-3 G2O up to something heavier than workout weight (at least 135/95 for Rx)
:30 of biking, hardish

then
5 rounds
3 G2O at workout weight
5 bar facing burpees
rest 1:00

Get faster every round

then hit it hard, have fun, and stick around to cheer for your friends and have a drink!

CrossFit Workout

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Rx’d (Rx’d Ages 16-54)
♀ 65 lb.
♂ 95 lb.
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees

Masters 55+
♀ 45 lb.
♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Coach’s Note
This workout is going to be a burner! You should clean and jerk if you can’t power snatch 185/135. Staying smooth at the beginning is imperative. The best in the world are coming in around 10:00, so ripping off a :45 round to start is not the right move.