191011

Carlisle CrossFit – CrossFit

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DYNAMIC WARM-UP:

Metcon (No Measure)

8 min AMRAP

50 m Farmer Carry (35/26)

15 Suitcase Deadlifts

10 Single Leg RDL (10 ea leg)

Metcon

Metcon (Time)

2 Rounds

LVL 3

20 Russian KBS (53/35)

30 Wall Balls (20/14)

10 Box Jumps (24/20)

400 m Run

LVL 2

20 Russian KBS (44/26)

30 Wall Balls (14/10)

10 Box Jumps (20/18)

400 m Run

LVL 1

20 Russian KBS (35/15)

30 Wall Balls (10/8)

10 Box Jumps (stack of plates)

400 m Run

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes