Frontal assault
Warm-up
2 rounds
15 sec bike arms only (fast)
1 min row damper 10 /4
15 bent knee good morning 45/35
15 sec bike arms only (fast)
1 min row damper 10 /4
15 bent knee good morning 45/35
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
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
Muscle snatch (Weight)
Find 1rm muscle snatch in 5 sets