CrossFit Barwon – CrossFit

Competition

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

Warm-up

Warm-up (No Measure)

Med ball madness

then in teams of three racing

1 lap bear crawl each

1 partner carry each

1 lap board jump each

then barbell work

Heaving High hang Power snatch

hang power snatch

Low hang power snatch

Power snatch

then play with the bar MU using bands

swing

straight arm pull down

QUICK HIPS

BMU

EMOM x 6

1) 3 PS + 1 BMU

2) 5 BFB

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