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Feb
03
2022

february 4, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

4 Minute Machine of Choice, performed as :50 moderate pace, :10 HARD

Then

4 Rounds

8 Empty Bar Power Snatch 8 Kip Swings

8 Ring Rows

Metcon (No Measure)

Skill Warm BMU Up

5 BMU “First rep” kips, as singles 3 Kips + Knees up/Press down then

EMOM 3 Minutes

1-3 Bar Muscle Ups or Kipping

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

Metcon (Time)

2013 Regional Individual Event 5

21-15-9

Deadlift 315/205lbs

Box Jump 30/24″

8 minute cap