Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.5

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

Option 2:

Complete as many rounds and reps as possible in 25 minutes of:

20 Calories rowed

10 Back squats* (135/93)

10 GHD Sit-ups

10 Wall-ball push-ups

10 Wall-ball shots (20/14) @ (10/9′)

 

For score

* Must perform a clean, and then get the barbell into the back rack position to perform the back squats.

 

Flexibility:

Half straddle

Middle straddle

Twisted Cross

 

 

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