03/15/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6

:30 Increasing effort on Bike

6 PVC Passes

6 Behind Neck Presses

6 Snatch Drops to Power

6 Pull ups or Scap Pull up

Snatch Progression

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

Categories: WOD

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