Welcome to the open! 10/11

Unrated – Level 3

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Warm-up

3 rds

15/12 calories

10 single arm DB Strict press

10 single leg DB RDL

Mobility

Banded shoulder

Metcon

Metcon (Time)

30-20-10 (24-16-8 for women)

Cal assault bike

15-10-5

Back squat (225/155) *from the ground

Metcon

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

Metcon

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