WOD:

2020 CrossFit Games Event 1

“2007 Reload”

FOR TIME

1500m Row

Then, 5 rounds of:

10 Bar muscle-ups

7 Shoulder to overhead (235#/145#)

*Gym Rx*

14 Chest-to-bar pull-ups or 7 bar muscle-ups

Barbell loading (165#/115#)

*No Rower Variation*

Sub with equal time on any machine or run (roughly 6 minutes to complete)

*No Pull-up Bar Variation*

Sub with same reps of ring rows, barbell rows, DB rows, or any pulling variation

*No Barbell Variation*

Perform any variation of shoulder to overhead using any weighted objects you have access to (DB’s, KB’s, sandbag, etc.)

*If weight is on the lighter side, increase reps to 10-14 per round based on loading

*POWER HOUR*

“Larry”

FOR TIME

21-18-15-12-9-6-3

Front squats (115#/75#)

Bar facing burpees

*200m Sandbag carry after each round (80#/50#)

*No Barbell Variation*

Perform any variation of squat using whatever loading you have access to (DB’s, KB’s, loaded pack, etc.)

*No Sandbag Variation*

Sub with equal distance of any object carry (farmers carry, bear hug carry, plate carry, etc.)

Mission Fit *Home Edition*

3 Rounds For Max Reps

3 minute AMREP

200m Run

40 Lunges

Max Burpees

*Rest 2 Min. Between Rounds