Crossfit games open 19.4

March 14, 2019

WOD

CrossFit Saint Helens – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Warm-up

Warm up

2x

250 m semi stiff leg row

10 kip swings

5 sumo inch worm

5 each sa r KBs

5 each sa db high pull

Then

EMOM x 6 min (alternate minutes):

1- 4-5 TnG Snatch

2- 5-6 Bar-Facing Burpees

3- 2 Kip Swings + 2 Kipping CTB PU + 1 Bar Muscle-up

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