CrossFit Armati – CrossFit

Today is a repeat from this year’s CrossFit Open. This workout is meant for high intensity. The weight you choose for the poser snatches should be something you could go unbroken on, moderate/light weight. Scaling options for the bar muscle ups are chest to bar pull ups, pull ups or ring rows. Each “round” should take no more than 4:30. Take some time this evening or right before class to check your history on this workout.

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

Finisher

Metcon (No Measure)

SUNS OUT, GUNS OUT

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder