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