CrossFit Open 20.5 - Sweat Panda CrossFit

CrossFit Open 20.5

WOD

Nov 07

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Band Pull Apart

5 Low Ring Transition

5 Jumping Ring Dip

7 Goblet Squat

:20 Sec Row

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Cool Down

Warm-up (No Measure)

Roll out Quads :90/side

3 way shoulder Stretch