WOD

03/15/2019

By March 15, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Activation #3 (No Measure)

Tempo Row – 3 Rounds of :50s light, :10s “fast”

Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:

3 Walkouts

5 Scap Retractions

2 Rounds, low intensity:

3 Strict Pull-Ups or ring rows

6 Kip Swings

9 Pushups

12 Slow Air Squats

15 AbMat Sit-Ups

Warm-up

5min to Warm Up Snatch

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

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