CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
2 ROUNDS
5/5 Moose Antlers
10 Slow Scap Pull-Ups
8 Barbell Strict Press
6 Snatch Grip Deadlift
Into…
2 ROUNDS
6 Burpees
6 Hang Snatch High Pull*
6 Ring Row
6 Kip Swings
*R2 complete Hang Muscle Snatch
Extended Warm-up
Metcon (No Measure)
3 SETS
5 TNG Power Snatches*
1 Round of Gymnastic Complex**
*Start Light and end slightly above workout weight.
**1 Rep of Complex…
2 Hips to Rig
+
1 Bar Muscle-Up
-Rest As Needed b/t Sets-
(No Measure)
Workout
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
NOTE: This workout should be scored for Total Time; can extend to 15 Min.
KG BB: (42.5/30)|(30/20)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
NOTE: Last Seen 3/15/19
