Tuesday January 24, 2023

CrossFit

Main: 19.4

12 min clock;
3 rounds of:
10 snatch
12 bar facing burpees
3 min rest before continuing to:
10 bar muscle ups
12 bar facing burpees

Rx: 95/65#, jump over bar on burpees, BMU
Sc: 65/45#, step over bar on burpees, kipping pullups
Beg: 45/15#, step burpee, banded pullups/ring rows

QuickFit/At home WOD:

Main
AMRAP 12 min:
3 rounds of:
10 alt. arm DB snatch 5/5
12 lateral burpees over DB
directly into…
3 rounds of:
10 pushups
12 lateral burpees over DB