Saturday – 3/16/2019

The gym will open at 8:30am and the workout briefing will begin at 9:00 sharp.
Show up early if you want a specific heat time.

The Workout for Saturday is:

WARM-UP
(Primer)
3 Rounds
-:50 easy machine + :10 hard machine
-5/5 Bird Dogs
-10 Glute Bridges

(Mobility)
4 Rounds (2 per side) with light KB
-5 Single Arm KB Swings
-5 KB Snatches
-5 KB Windmills

(Specific)
1 Rounds
-5 Muscle Snatch (45/35)
-5 Bar Kips
-5 Muscle Snatch (75/55)
-5 C2B Pull-ups
2 Rounds
-3 Power Snatches (95/65)
-3 BF Burpees
-3 Bar Muscle-Ups
Rest 1:00

METCON
CrossFit Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb. and Women snatch 65 lb.
Time cap: 12 minutes