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