19.5

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds:

50 Singles Unders

10 PVC Pass Throughs

10 Light Kettlebell Swings

10 Goblet Squats

Movement Prep

Thruster Warm-up

With an empty bar, complete the following progression:

7 Front Squats

7 Push Press (with squat stance)

7 Thrusters

* Use 2 additional warm-up sets of 5 reps to find your working weight

Chest -to-Bar Pull-up Warm-up

Start with 3-5 Strict Pull-ups/10 Ring Rows

Then complete the following progression:

5 Scap Pull-ups

5 Kip Swings

5 Kipping Pull-ups

5 Chest-to-Bar Pull-ups

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes
*pull-up bar must measure at least 6 inches above the athlete’s head*

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