CROSSFIT

EXTENDED WARM UP

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)

CREOSSFIT OPEN 19.4

3 ROUNDS FOR TIME
10 Power Snatches (95/65)|(65/45)
12 Bar Facing Burpees

-Rest 3:00-

3 ROUNDS FOR TIME
10 Bar Muscle-Ups
12 Bar Facing Burpees

(Score is Total Time)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up

SPARK

EXTENDED WARM UP

3 SETS FOR QUALITY
10 Slow DB RDL*
Immediately into …
15 Slow DB Hip Thrusts

SLURPEE

FOR TIME
3-6-9-12-15-12-9-6-3
Toes to Bar
BURPEE
Deadlifts (140/106)|(106/70)

(Score is Time)