Friday

Announcements

Bring a friend with you for free! Every Saturday in March, 10am only. Same friend every time or a different one. Sign up on website!

CrossFit Harrisburg – CrossFit

IF NOT doing the open there is no time cap

View Public Whiteboard

Warm-up (No Measure)

(3:00 – 20:00)

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Overhead Squats

5 Bar Facing Burpees

*Add desired metcon weight

Then,

2 Rounds of:

3 Power Snatches

6 Bar Facing Burpees

Rest 90s between rounds

*Round 1 @80% effort

*Round 2 @95% effort

Metcon (Time)

IF NOT doing the open there is no time cap

For total 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

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

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Metcon (No Measure)

(50:00 – 60:00)

KB March – Tabata 8 x 20s on/10s off.

https://www.youtube.com/watch?v=G9MNJJoIrWc