WOD

CrossFit VU – CrossFit

Open gym today and 19.4 WOD for those who cant make it for the Saturday Showdown and are going for score.

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Metcon (No Measure)

4-5 sets for quality

-7-10 reps ea side half kneeling DB press

-5-10 reps Slider Hammy curl w/ glute bridge

-5/5 Cossack slider squats

-14-20 deadbugs slow and controlled

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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