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CrossFit — February 22, 2019

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WOD

Strength+Skill
10 min EMOM — alternating
Box Jumps (4 @ tall)
Make it tall for you — look what you performed in the past
Split Jerk (4 — alternating stance)
Keep it light — 40% or less — focus on speed under the bar and deep lunge

WOD
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

19.1 Tips

Don’t come out of the gate too hard! It’s a 15 min workout so pace to keep moving and not burn out
Perform wallballs unbroken or two sets of 10 and 9 with a QUICK rest
Keep transition time down between the wallballs and rowing — get on that baby and just start moving even if it’s slow — increase pace as you recover