saturday

8 am CrossFit

Strength

5-5-5
Overhead Squats

Metcon

CrossFit Open 20.1
10 rounds for time:
8 ground to overhead (95/65)
​10 bar-facing burpees
​15 minute time-cap

9 am CrossFit Basics

​For time:
2,400/2,100-m bike
75 KB swings (32/24 kg)
1,000/800-m row
60 wall-ball shots (20/14 lb)
800-m run
45 pull-ups

Intended Stimulus:

• Finish the workout in 17:00-22:00.
• Move at a steady and sustainable pace.
• Aim to perform larger sets on the gymnastics and weightlifting movements.