CrossFit LandRush – CrossFit

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CrossFit

Metcon (Time)

Complete for time…

Scaled

25-20-15-10-5:

Box Jump Overs (20/16)

V-Ups

Directly into…

5-10-15-20-25:

Hang Power Snatch (45/35)

Wallballs (14/10)

Rx

25-20-15-10-5:

Box Jump Overs (24/20)

Toes to Bar

Directly into…

5-10-15-20-25:

Hang Power Snatch (75/55)

Wallballs (20/14)

Metcon (6 Rounds for reps)

Rowing

On the 0:00 – 50/35 Calorie Row

On the 4:00 – 30/24 Calorie Row

On the 7:00 – 30/24 Calorie Row

On the 10:00 – 15/12 Calorie Row

On the 11:00 – 15/12 Calorie Row

On the 12:00 – 15/12 Calorie Row
Reset rower every round.

Track you Cals completed each round

To Cals completed is your score.

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 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

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