CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
2 Min Bike / Ski Erg – Easy Pace
Shoulder Mobility
10 Scap Pull-ups
10 Band Lat Pull-downs
15-30: Snatch (WORKSHOP)
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