CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Bike/Row/Run

Then…

2 Rounds:

:30 wrist stretching

10 Wall Openers

10 Russian Baby Makers

10 Scap Pullups

Then…

2 Rounds for speed:

3 Fast Burpees

5 Empty Bar Power Snatches

5 Pullups

5 Pushups

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