15/3/2019 CFNL WOD

Pre WOD:
Bar Muscle Up Practise

Followed by

3 stage Power Snatch (or Squat Snatch if you plan to do that in the WOD) practise building to WOD weight

CFG Open 19.4
For time:
3 rounds of:
12 Bar Facing Burpees
10 Snatches, 95/65 lbs

Rest 3 minutes

3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees

Time cap: 12 minutes (including the 3min rest)

Hollow Hold
5 x 20secs on 20secs off

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