CrossFit – Mon, Jan 2

Warm Up – Monday
Row 30/20 cals
10 empty barbell shoulder press
10 empty barbell front squats
3 inch worms
Shoulder Press (Part 1: Start at 50% 1RM and work to a heavy triple in 10mins.
At 10min drop to 60% of weight achieved in part 1 and perform as many reps as possible.
Rest 3mins
Drop weight to 50% of Part 1 and repeat again as many reps as possible.)
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

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