LAST OPEN WOD 19.5!
Like you all have done the last four weeks come throw down for the final wod. Afterwards let’s celebrate with some food and drinks with a CFG potluck. Bring any dish of your choice and or drinks.
DJ Ves will be dropping the beats for 19.5! Here’s to gains and good time CFG style!
Wod & Celebration starts at 5pm
Warm-up
50% effort ( Build a good sweat)
3 Rounds:
12/9 Cal Row
7 Barbell Thrusters (Add a little weight on round 3)
immediately into;
3 Rounds:
10/7 Cal Assault Bike
5 Pull-Ups
Then;
Lat stretches
Front Rack Stretches
Low Back Stretches
Crossfit Games Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb (65/45)
Chest-to-bar pull-ups (Jumping Pull-ups)
Time cap: 20 minutes