CrossFit Voyage – CrossFit

Metcon (No Measure)

19.4 Warm up

3x Through

10 American KB Swings, each set heavier

10 Shoulder Pass Throughs

5 Burpees, each set faster

10 Scap Pullups

30s Plank

30s Bike, each set harder

By the end you want to have your breathing, and your muscles taken to the max. No more than 5 minutes rest before you start your 19.4.

Metcon

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

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