19.4

15
Mar

19.4

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

12 Minutes

20 Jumping Jacks

10 Pass Throughs

5 Inchworm w/ Push Up

10 Ball Slams

10m Crab Walk

Coaching

Movement Prep

– Snatch

– BMU/Pull Up

Metcon

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 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period