CrossFit Games Open WOD 15.5

CrossFit Lehi – CrossFit Class

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Warm-up

Warm-up “A” (No Measure)

3 Rounds NFT (not for time) of:

• 16 Russian KB Swings

• 5-8 Strict Pull-ups with a :02 hold at the top (One-one thousand, two-one thousand)

• 10 Jumping Lunges

WOD

Metcon (7 Rounds for reps)

7 min EMOM to be completed while you are waiting for your rotation on the rowers or after you have completed your turn.

Every min complete as follows

20 Du’s 3:1 singles

10 sit-ups

10 jumping jacks

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Post WOD

Cool-down & Crossover Symmetry Recovery phase