20.1

Hammonasset CrossFit – CrossFit

Warm-up

3 rounds:

300m Row

5 Inchworms w/Push-up

5 Barbell Strict Press

5 Barbell RDLs

Mobility

Child’s Pose: 1 minute

Pigeon Pose with Lat Reach: 1 minute each side

Movement Prep

Burgener warm-up for Snatch and Clean. Review Push Jerk.

Warm up both movements as each can be used at any point throughout the workout.

Metcon

Time cap will be 20 minutes.

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 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

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