CF Community Open 20.5 Theme is

Christmas

Rhinos- Green      Goats – Red

WORKOUT 20.5
WORKOUT VARIATIONS
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
NOTES
TIEBREAK
Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15
♀10-lb. ball to 9 ft.
♂14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+
♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

 

CategoryWOD
This error message is only visible to WordPress admins

Warning: The account for crossfitthreefold needs to be reconnected.
Due to Instagram platform changes on March 31, 2020, this Instagram account needs to be reconnected to allow the feed to continue updating. Reconnect on plugin Settings page


Logo_footer





© 2016-2019 Crossfit Threefold



CrossFit Journal: The Performance-Based Lifestyle Resource
Crossfit Kids




Follow us: