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
