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CrossFit WOD, March 15, 2019

CrossFit WOD, March 15, 2019

190315

Warm-up
500M Row

250M Stiff Leg Row
3 Rounds
10 Arch to Hollow
8 Sumo Inchworms
10 1 Arm RKB
10 High Pulls

Warm Up Snatch
Warm Up Bar Muscle Up

Don’t worry! Scales and progressions will be provided for all levels!
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