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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

2 ROUNDS

5/5 Moose Antlers

10 Slow Scap Pull-Ups

8 Barbell Strict Press

6 Snatch Grip Deadlift

Into…

2 ROUNDS

6 Burpees

6 Hang Snatch High Pull*

6 Ring Row

6 Kip Swings

*R2 complete Hang Muscle Snatch

Extended Warm-up

Metcon (No Measure)

3 SETS

5 TNG Power Snatches*

1 Round of Gymnastic Complex**

*Start Light and end slightly above workout weight.

**1 Rep of Complex…

2 Hips to Rig

+

1 Bar Muscle-Up

-Rest As Needed b/t Sets-

(No Measure)

Workout

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
NOTE: This workout should be scored for Total Time; can extend to 15 Min to practice gymnastic movement.

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up