Transition Week -> Open Prep Cycle Next Week
rossFitWarm-up
500m row or 400m Run
then
3 Rounds
10 Kip Swings
10 Barbell Thrusters
CONDITIONING
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes