Friday 03/15/2019

CrossFit On the Brazos – CrossFit

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Warm-up

#3

Metcon

19.4, Class Metcon, or Open Gym

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

Metcon (AMRAP – Rounds and Reps)

12 Minute Ladder

– Power Snatch

– Overhead Squats

– Bar Facing Burpees

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Barbells: 75/55

Format

1, 1, 1, 2, 2, 2, 3, 3, 3…

Cool Down

800m or 1 mile jog

Mobility and Stretching

Spend some time stretching and foam rolling.

RECOVERY AND MOBILITY ARE IMPORTANT. SPEND 10 MINUTES ON THIS.