20190321

Pic courtesy of Instagram.  This is how you close out the 2019 CrossFit Open!  With the reining male and female champs throwing down!  Click on the pic at 5pm local Thursday to go to the Games site for the announcement live from Miami!

WOD:

For Time*:

10 Cal Assault Bike

10 Cal Row

10 Cal Ski Erg

20 Cal Assault Bike

20 Cal Row

20 Cal Ski Erg

30 Cal Assault Bike

30 Cal Row

30 Cal Ski Erg

40 Cal Assault Bike

40 Cal Row

40 Cal Ski Erg

 

* Every 4 Min, Run 200M

Time Cap: 40 Min

 

Scaling Options:

So, when the clock hits 4:00, 8:00, 12:00, 16:00, 20:00, 24:00, 28:00, 32:00, and 36:00, where ever you are in the WOD, you will stop and go run a 200M run.  When you come back in from the run, start back up where you left off.

 

Cool Down:

Couch Stretch – 2 min per side

 

Banded Shoulder Stretch – 2 min per side

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