Ryan getting after 19.5
“Friday Night Lights” should be a lot of fun. Followed by our annual post OPEN BBQ and CEC awards. We will have the grill going for your meat, bring some good clean food to share and your favorite beverage. Let’s have a great time celebrating all the good things that are accomplished in our CrossFit community.
Warm-up: The warm-up will be posted on the whiteboard in the morning. Be sure to watch any videos dealing with strategy that I we will post in the morning on the Stand firm CrossFit facebook page.
WOD: OPEN 19.5
For Time:
33-27-21-15-9 reps of:
Thrusters
C2B Pull-ups
Time cap: 20 minutes
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups
Thrusters
C2B Pull-ups
Time cap: 20 minutes
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups
Icing: BBQ