14
Mar
March 15,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded shoulder distraction 1 min
Banded hip distraction 1 min per side
+
Row 250m, Ski Erg 250m, Assault bike 250m
+
Frankenstiens, spiderman into hamstring, inchworm into push up
+
2 Sets
5 empty bar power snatch
5 bar facing burpee
5 CTB
5 bar facing burpees
+
Bar muscle up skill and speed on burpees
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