Wednesday 2/24/2021

A.

Every 2 minutes, for 6 minutes:
Muscle Clean x 2 reps

Followed by…

Every 3 minutes, for 9 minutes:
3-Position Clean @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes:
2 Clean Lift-Offs + Clean Pull @ 90-95% of 1-RM Clean
(Clean Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

"CrossFit Games Open Workout 19.1" 

Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10'/14 lbs to 9')
19 Calorie Row

Andrew Malek-Zadeh