WOD: Saturday, November 9th, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Banded Lat Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

• (7/5) Calorie Row/Bike/Runner
• 5 Med ball Front squats – 5 strict press – 5 wall balls
• 3 Strict Pull ups OR 5 Ring Rows

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Workout: CrossFit Open “20.5”

For Time (20 Minute Cap)

• 40 Ring Muscle Ups
• 80 Calorie Row
• 120 Wall Balls (20/14)

*Partition reps as desired

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Scaled Option: For Time

20 Minute Cap

• 40 Chin over bar pull Ups
• 80 Calorie Row
• 120 Wall Balls (14/10)

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold