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