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Monday, March 18, 2019

2019 March 17
by bk

2019 CrossFit Games Open – WOD 19.4

For total time: (time cap, 12 minutes)
3 rounds of:
10 power snatch (95lb/65lb)
12 bar facing burpees

-rest 3 minutes, then….

3 rounds of:
10 bar muscle-ups
12 bar facing burpees

View Full Workout Description

OR

AMRAP in 7 minutes:
Bike 10/8 calories
12 pushups

(at 7:00) -rest 3 minutes, then…

(at 10:00) AMRAP in 7 minutes:
15 kettlebell swings (53lb/35lb)
Bike 10/8 calories

Core Development:
30 tuck crunch
30 arch body rock
30 hollow body rock

Post total time OR rounds/reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Luciana Marcial-Vincion permalink
    March 18, 2019

    Open WOD 19.4: 66 Rx, tie break time: 8:46
    Core work

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