Workout of the Day
warm Up
3 minutes of cardio10 PVC pass-throughs
10 scorpions front and back
Banded 7s
Banded Good Morning
2 Rounds:
10 sec Dead Hang, 5 Kip Swings, 8 Kettlebell Swings, 5 up down burpees
2 Rounds:
3 Power Snatches (Barbell/ WOD weight)
3 Bar-Facing Burpees
3 C2B/ 1-2 BMUS
**Burpees are 2 foot take off each time**
Open 19.4
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
Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes
Movement Standards:
https://games.crossfit.com/workouts/open/2019/4#movementStandards
Scorecard:
https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf