Congrats to Tia Clair-Toomey, Mat Fraser, and Mayhem Freedom on winning the 2019 CrossFit Games
Warm-up: Coaches Choice
Strength: OH Squat OTG / Toes 2 Rings
3 OH Squat / 4 Toes 2 Rings EMOM for 10 min.
Build to the weight you will use for the workout.
WOD: RINGER 1 & 2
RINGER 1
30-20-10 reps of:
Calorie Bike or Row
Toes 2 Rings
(120 Reps possible)
Time cap: 7 min
1 min. Rest after Time Cap
RINGER 2
15-10-5 reps for time of:
Burpees on plate 10
OH Squats 135/95 (OTG)
(60 reps possible)
Time cap: 5 minutes
Record scores for both RINGER 1 and RINGER 2. If you come up short, the score is CAP + number of reps you did not complete.
Icing: 3 min Saddle, 3 min Straddle