Workout of the Day

warm Up

3 minutes of cardio

10 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

SCHEDULE