Workout of the Day

CrossFit Open: Final Night


Tonight marks the final Friday Night Main Event in this CrossFit Open season, and by the looks of the prescribed final workout, it'll be an event not to be missed. Here's what's in store:

CrossFit Open 20.5

For time, partitioned any way:

40 muscle-ups

80 calorie row

120 wallball shots (20/14)

*20 min time cap

The event will kick off at 5pm sharp, and is open to both competitors and friends alike. Bring a friend, a beverage, and get ready to put your fitness to the test or cheer on your fellow athletes. See you there.

- PS


  • Spend 10 minutes practicing handstand skills

  • Then, in 5 minutes, set a best effort handstand hold


  • With a 15 minute running clock, for quality:

    • 30s L-hang hold

    • 5 strict wide-grip pull-ups

    • 30s side plank hold (R)

    • 30s side plank hold (L)

    • 5 strict wide-grip pull-ups

    • 30s back extension hold

    • 5 strict wide-grip pull-ups