14.3

CrossFit Isorropia – CrossFit Warm-up *Coach led CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25…

19.4

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice 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

Partner 2

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) With a partner… 4000m row 3000m bike 2000m ski 1000m run Every 5:00, each partner completes: 10 bar facing burpees 10 push press 95/65# 3 ring muscle ups Core Work *See whiteboard

Volume up

CrossFit Isorropia – CrossFit Warm-up *Coach led A): Metcon (Time) With a partner… 150 double unders (both) 200 GH sit ups 25 rope climbs 150 double unders (both)Rest 5:00 B): Metcon (Time) 50/40 assault bike calories (both) 200 wallball 20/14# 200 toes-to-bar 50/40 assault bike calories (both)

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