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March 15, 2019

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CrossFit Nickel City – WOD

A: 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

0: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

B: Split Jerk (5-6 x 2)

Build to a heavy 2.

C: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

30 KB Swing

30 Air Squats

30 Double Unders
Intent: Aerobic/capacity work! It should be a nice breather from the Open workout in case you need something at an easier pace.

Fitness: 20/12kg

Rx: 24/16kg

Rx+: 50 DU

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