CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Foam Roll Quads, Glutes and Lats
Then:
PVC Muscle Snatch, Power Snatch & Power Clean n’ Press Practice
Then:
1 Round 4 GtO w/ empty bar and 5 Bar Facing burpees as easy pace
Add weight to bar, then:
2 Rounds 4 GtO and 5 Bar Facing Burpees
Tests
B: 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
B: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
B: Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
B: Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes