Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

60 sec on a machine

5 muscle snatches (PVC)

5 ring rows

Then

500 m row

12 power snatch@95/65

12 BFB

6 mu

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