Open Gym WOD, November 9, 2019

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Open Gym WOD, November 9, 2019

11/09/2019

Warm-up
Warm-up
400m Run
4 Rounds
5 Kip Swings
20 Push- Up Shoulder Taps
8 Squat W/ Thoracic Rotation
5 Yoga Push-Ups
30 Second Row

Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

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