Open WOD 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx: Men throw 20-lb. ball to 10-ft. target Women throw 14-lb ball to 9-ft. target Scaled: Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target For other scaling options: https://games.crossfit.com/workouts/open/2019

2 Rounds 15 minute cap (Comp) 30 Toes to Bar 40 KB Swings 1.5/2p 50 Alternating Pistols (Fitness) 20 Toes to Bar 30 KB Swings 1/1.5p 40 Alternating Pistols (Bootcamp) 10 Leg Raises 20 Russian Swings @ manageable weight 30 Alternating Box Pistols

1. When did you join CrossFit BC? I joined in March 2018 but then took the summer off to backpack around Asia. My first day back was in September 2018. 2. Why did you choose CrossFit? I used to be a competitive swimmer up until the age of 16 and grew up in a very [...]

Teams of 2 (30 minute time cap) Divide work evenly with one athlete working at a time. (Comp) Buy-in 200 Double Unders Then 5 Rounds of 50 Wallballs 14/20 50 Double DB Front Rack Alternating Reverse Lunges 35/50 50 Double DB Shoulder to Overhead 35/50 Cash-out 200 Double Unders (Fitness) Buy-in 200 Double Unders Then [...]

For Time (25 Min Cap) (Comp & Fitness) Ladder from 8-1 Handstand Push-ups Box Jumps 24"/30" Rope Climbs (Bootcamp) Ladder from 10-1 Hand Release Push-ups Box Step Ups 20” Ring Rows