CrossFit New Plymouth – CrossFit

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Metcon (No Measure)

“CROSSFIT OPEN 19.1

OR

the work below

TIME CAP: 16 min cap on workout (8 working blocks for each person)

IN PAIRS

ALTERNATING ROUNDS UNTIL TARGET IS ACHIEVED

accumulate 100 DB box step overs

partner 1 will perform

2 min of each (partner 1 will complete the first 2 min block, then partner 2 will then complete the work at the 2 mins, continuous work)

20 wallballs

in remainder of 2 mins: max effort db box step overs

then partner 2 will perform the same until the target (100 reps) is hit

AMRAP 25 minutes

Share workload

50 thrusters

50 bar facing burpees

40 cal row/bike/erg

40 dumbell snatch

30 pull ups

30 overhead squats/ front sq

20 pistols / air squats

20 ring dips / push ups

10 sync HSPU

100 double unders/ skips