This Friday the 22nd is the final workout for the CrossFit 2019 open. It’s time to celebrate all of your hard work over the last five weeks.
Like you all have done the last four weeks come throw down for the final wod, 19.5. 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!
10min AMRAP
6 Half Kneeling SA KB Bottom Up Press/side
14 Lateral Band Walks/side
30sec Dumbbell Side Plank/side
Then..,
Every 3min. x 7 Rounds:
6 Bench Press (Build)
3 Deadlifts (Build)
Then…,
Assault Bike 12sec Sprint @ 100%
rest walk 75sec x 6sets
Optional…
3-4 Sets NFt
12 Goblet Squats 31X1
45sec Ring Plank
10/arm Alternating DB Curls 2111
20 Banded Tricep Skull crushers
rest 90sec