Frontal assault

Frontal assault

Warm-up
2 rounds
15 sec bike arms only (fast)
1 min row damper 10 /4
15 bent knee good morning 45/35
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

Muscle snatch (Weight)
Find 1rm muscle snatch in 5 sets

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