CrossFit Open Workout 19.5

Announcements

25% off CrossFit clothing and Omnis Apparel (www.omnisallin.com, code: omnis25)

Omnis CrossFit – CrossFit

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Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

CrossFit Open Workout 19.5

Announcements

25% off CrossFit clothing and Omnis Apparel (www.omnisallin.com, code: omnis25)

Omnis CrossFit – CrossFit

View Public Whiteboard

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Omnis CrossFit Daily WOD

Announcements

Reserve your spots for Saturday heats through the old Wodify app

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

2 Steady Rounds

20 Pause DB Goblet Squats

20 Banded Good Mornings

Then, Sprint 15/9 Calories on AAB

Metcon (No Measure)

Squat Clean Waves

3-2-1-3-2-1-3-2-1

Squat Clean (3-3-3)

Squat Clean (2-2-2)

Squat Clean (1-1-1)

Metcon (Time)

2 Rounds

21/15 Calorie Row

21 Deadlifts 135/95lbs

*Start in heats and grab a rower when it’s free

Omnis CrossFit Daily WOD

Announcements

Reserve your spots for Saturday heats through the old Wodify app

Omnis CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1 mile run

*Or run for 10 min at a steady pace.

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

18 Abmat Sit Ups

12/10 Calorie Row or Bike (male: 12/female: 10)

6 Burpee Pull Up

*No jumping into your pull-up. You must jump, then start pull-up with arms fully extended.

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