CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
1 min moderate row
10 Lat Scap Swings
10 Air Squats
10 Push Ups
2 Rounds:
:45 Row
8 Wall Ball
3-5 Pull Up Variation
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.
Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 20/14 lb ball to 9 ft
Time cap: 20 min.
Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 14/20 lb ball to 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb/20lb ball to 9 ft.
Time cap: 20 min.
