3.18.2019

 In Workout of the Day

Warm Up

Row or Bike 2 minutes

Then 2 Rounds w/PVC of:

  • Dislocate x 10
  • Good Morning x 10
  • OHS x 10

Workout of the Day 

CrossFit 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

See the scaled, age group options, and movement standards here –> https://games.crossfit.com/workouts/open/2019/4

OR

Every 5 minutes, for 35 minutes (7 Sets)

  • Assault Bike 20/15 Cals
  • Row 20/15 Cals
  • Burpee Over the Erg x 10

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