19.4

CrossFit FYR – CrossFit

Gymnastics

Strict pull ups (5 sets max reps. Enter most)

Strength

Bent Over Row (5 x5 @ 80%)

Metcon

Metcon (Time)

3 “Curtis P”

21 ring dips

6 Curtis P

15 ring dips

9 Curtis P

9 ring dips

12 curtis P

“Curtis P” =

1 power clean, lunge left leg, lunge right leg, press over head

Rx= 135/95

Intermediate = 95/65

Scaled= 65/45

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

2019-03-15T06:30:31-05:000 Comments

Leave A Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.