03.15.2019
Warm up:
| 3 Rounds, 10:00 cap: |
| 1 Length chameleon walk forward |
| 1 Length toy soldiers |
| 5 inch worm (on the spot) |
| 15 Dowel passovers |
| then |
| 3x 5/ea |
| Hang snatch shrug |
| Hang snatch pull |
| Hang muscle snatch |
| Behind the neck push press (snatch grip) |
Strength:
| Power snatch: |
| E2MOM 14:00 (7 rounds) |
| 3-3-2-2-1-1-1 |
Conditioning:
| CrossFit Open 19.4 (AMRAP) 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 |