“WZA Qualifier 19.5”

September 9, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

20 jumping jacks

10 banded steps each way

5 jump squats with band

5 inch worms no push-up

10 ring rows

Back Squat

EMOM x 12

minute 1 – 6 reps 65%

minute 2 – 4 reps 70%

minute 3 – 2 reps 75%

minute 4 – rest

Metcon (Time)

21-15-9

thrusters 95/65

calorie row

burpees over rower

12 minute cap

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