Tuesday

Warm-up
Warm-up
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
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)
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