CrossFit Open Week 4

Mar 16, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

5 Burpees

5 PVC Passes

10 PVC OHS

50 ft. Walking PVC OHL

10 Scap Pull-ups

15 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

1:00 Handstand Progressions

10 High Five Squats

5 Big Kips

5 Pull-ups

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