19.4
CrossFit Pally – CrossFit
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
CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Hybrid Bootcamp metcon
Metcon (Time)
Strength:
4 Rounds:
-1″ Wall sit right into walking lunge one floor length with 2 KB
in front rack
-rest 60 seconds
-15 KB DL
Workout:
5 Rounds
Each round starts with:
20 calories on the assault bike (can sub for 25 cal on the row)
then a different movement each round
1. 25 ring rows
2. 20 push-ups
3. 15 strict, slow as a snail, hanging knee raises
4. 30 tuck crunchs
5. 25 plate ground to overhead
