Hey guys, this is the final workout for The Open.  It’s a good one to finish on and it brings with it a brand new format – you can break up the movements however you want.  For example, you can do 10 cals on the Rower, then 15 Wallballs, then 1 Muscle Up or Pull-up.  If you cannot do either of these, you have the option to spend the remaining time of the 20 minute cap attempting to get your first one, or if you are not fussed about that and you are just after a good workout, you can scale further to Ring Rows.

Have fun!



For time, with a 20-minute time cap:

40 Muscle Ups (scale to pull-ups)

80 cal Row

120 Wallballs

***The reps can be broken up any way you want

About AB

Crossfit Coach

Posted on November 11, 2019, in WOD. Bookmark the permalink. Leave a comment.

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