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CrossFit — October 19, 2021

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2021.10.19

Warm-up
10 air squats
10 banded good mornings
8 hang power cleans
10 scap pulls
8 kip swings
6 hanging knee raises / 4 T2B
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
5 power cleans (95/65)
10 hanging knee raises
15 wallballs (20/10 to 9′ target)

A+ 115/75 & 20/14 wallball (to 10’/9′ target)
Masters 60+ 75/55 & 10/6 wallball
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

CORE ACCESSORY
Tabata Hollow Hold (8 round, :20 hold, :10 rest)