November 2019 - Page 23 of 55

Community WOD – Part B

10 Minute AMRAP of:
5 Pull-ups
10 Burpees
15 Air Squats
*Substitute jumping pull-ups for pull-ups

33-27-21-15-9 reps for time of:

• Thrusters
• Chest-to-bar pull-ups

Men use 95 lb.
Women use 65 lb.

Time cap: 20 minutes

Movement Standards:
https://games.crossfit.com/workouts/open/2019/5#movementStandards

Scorecard:
https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf

Tabata Sit-ups
8 Rounds
20 Seconds of work, 10 seconds of rest

Romanian Deadlifts
5×5
* Build throughout, weight is athlete’s choice

Front Pause Squat
5×3 – 3 Second pause in the bottom
*Build throughout, up to 70% of Front Squat 1RM

3 Rounds for Time:
15 Toes to Bar
25 Kettlebell Swings (50/35)
25 Wall Balls (20/14)
400 Meter Row

3 Rounds for Time:
15 Sit-ups
20 Kettlebell Swings
20 Wall Balls
200 Meter Row

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes

Movement Standards:
https://games.crossfit.com/workouts/open/2019/4#movementStandards

Scorecard:
https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf

3 Rounds:
3 Minute AMRAP:
10 Power Cleans (75/55)
10 Burpees
Rest 1 Minute
*Rx+ (95/65)

We will close out class with ROMWOD. Let’s get mobile!