Skills

 

 

 

3 sets of:

 

Box step ups x 60 sec

Rest 30 seconds 

 

Biceps curls x 10 reps

Rest 30 seconds

 

Triceps dips  x 15 reps 

Rest 30 seconds

 

Slam  ball cross x 15 reps

Rest 30 seconds

 

 

 

The WOD

 

 

“CrossFit Games Open Event 19.4”
For total time:

3  rounds of:

10 Snatches (40/30kg.)
12 Bar-Facing Burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 Bar Muscle-Ups (40/35kg.)
12 Bar-Facing Burpees

 

 

 

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