03152019

14
Mar

03152019

CFG Open 19.4!

Primer:
See Whiteboard

19.4:
3 Rounds:
10 Snatches (95/65#)
12 Bar Facing Burpees
When complete, 3′ Rest
then,
3 Rounds:
10 Bar Muscle Ups
12 Bar Facing Burpees
*12′ Timecap to Complete, including 3′ Rest.

Scaled:
3 Rounds:
10 Snatches (65/45#)
12 Bar Facing Burpees (may step over bar)
When complete, 3′ Rest
then,
10 Pull-ups
12 Bar Facing Burpees (may step over bar)

Cool Down:
90 sec Twisted Cross Stretch (ea. side)
2′ Pigeon Stretch (ea. side)
3′ Straddle Stretch

Flush:
15 – 20′ Row at conversational pace