Friday - OPEN WORKOUT 19.4

CLASS PROGRAM

 

 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

 

 

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C.) Strength  

 

 Bench Press

3 x ME @ 185/115

 

Pendlay row

3 x ME @ 185/115

 

strict press

3x ME @ 115/70

 

 

D.) 4 rounds - sprint (prepping for a potential retest

 

15/12 cal row

12 burpee over rower

9 C2B pull-ups 

-90 seconds rest- 


 

 

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