Open 19.1 +3RFT
Friday, February 22, 2019
CrossFit Montreal
Part 1:
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 20/14 (10ft/9ft)
19-cal. row
NOTES
The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.
The athlete’s score will be the total number of repetitions completed 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.
see scaling options at the gym
PART 2: OPTIONAL
3 Rounds for time
50 sit up
50 back extension
20 alt db clean 50/35
scale as needed