WOD – Friday 3/22

Well, if you have done the Open before, you know it ends in thrusters. You also know it ends with a bang. This one is going to take some serious grit and determination. Make sure you know all the standards and scaling options before you begin.

Spend 2 minutes on a bike or rower
Then, 4 rounds
10 thrusters w/an empty bar
10 kip swings
10 ring rows
*progress warm-up as needed

The entire body needs to be warmed up and stretched out well; shoulders, hips, and front rack position

CrossFit Open WOD 19.5
Thrusters (95/65#)(65/45#)
C2B (jumping pull-ups)
Time cap: 20 minutes

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