Ballston CrossFit » Saturday, March 16, 2019

Saturday, March 16, 2019

REMINDER!!!: The second round of DEXA Scans are Saturday, March 23, 8:30am – 12:30pm. 

FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Open WOD 19.4

For Time:
3 rounds of:
10 Snatches
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

Rx:
Men snatch 95 lb.
Women snatch 65 lb.

Scaled:
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

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