Workout of the Day 14 October 2019

CrossFit Open - 5 weeks of Global competition at CF Mitchy from Fri-Mon.
YOU MUST SUBMIT YOUR OPEN SCORES BY MONDAY NIGHT- Dont miss out!!

Crossfit Games Open 20.1
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes

Alternate Workout (for those who have done 20.1)

Paused Front Squat
3-3-3-3-3-3-3
get your lifting partner to count a 3 second pause at the bottom

Strict Pull-ups
4 x ME
Scale to 3 reps of a quality and slow controlled lower if you don't yet have pull-ups

Log your Results via your WODIFY account

Workout of the Day 12 October 2019

CrossFit Open - 5 weeks of Global competition at CF Mitchy from Fri-Mon.
OPEN WOD programmed each Saturday
Gymnastics Essentials with Ally this morning at 7am

Crossfit Games Open 20.1 (Ages 16-54)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes

Extra Training

Rest and recover, practice a skill or work on mobility

Log your Results via your WODIFY account