Happy Friday Kids!! The CrossFit Open is HERE!!

Remember, tonight (and every Friday for the CrossFit Open) we will be doing Friday Night Lights. This means that there will be NO 5, 6 and 7pm classes!! Instead, we will be running heats of 19.1 starting at 5pm and going until 8pm.

So just show up to the gym, sign up for a heat, and do some work! Adult beverages are welcome 🙂

CrossFit Open Workout 19.1

Complete as many rounds as possible in15 minutes of:

19 wall-ball shots 19-cal. row

VARIATIONS

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

NOTES

The workout begins with the medicine ball on the groundand athlete standing tall. After the call of “3, 2, 1 … go,”the athlete will pick up the ball and perform the wall-ballshots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19calories before the athlete can unstrap and move back tothe wall-ball shots for the next round.

The athlete’s score will be the total number of repetitionscompleted within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout.