Functional Fitness

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And with today is the end of the CrossFit Open for this year. It’s a solid one and will really test your ability to strategize the workout. A good idea would be an EMOM style for MU’s while chipping away at the row and wall balls. If you’re confident in your MU ability, you can also break it into rounds as well. Either way, this workout is a MU test. The WB/row should really take between 9-10 minutes, leaving you about 10 minutes to do MU’s. Keep small sets on the row/WB’s and keep your HR low for the MU portion. Have fun.

A/B mandatory. C/D optional.

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A. 20.5

For time (20 min cap)

40 ring MU
80 cal row
120 WB (20/14)

B. Accessory

Pendlay row 3x8
Bottom up KB Press 3x10
Weighted pull up 3x6

C. Work Capacity

10 rounds, rest 1:00

Run 400m

D. Strength

Deadlift 3x5

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#cronusfit #rltw #besomebody #earnit #paytheman