• CrossFit Crosscheck

Friday, October 18


ACTIVATION EMOM 6: Minute 1: 1 Minute Easy Machine Steadily ramp up intensity over the 4 rounds to a moderately challenging pace. Minute 2: 2 Walkouts 2 Super Slow Wall Squats 2 Rounds: :15s Jump Rope (singles or doubles) :30s Warrior Squat :15s Alternating DB Strict Press (both bells in front rack, light loads, alternating presses) :30s Russian Baby Makers 2 Rounds: Steadily start to climb in intensity: 5 Light Dummbell Thrusters 5 TTB :15 Jump Rope (singles of doubles) Rest as needed between.

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 sit-ups 24 single-unders 20-lb/ 15-lb dumbbells

Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 20-lb/15-lb dumbbells

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