CrossFit Open
Great work to everyone on Open workout 19.4!
Remember to submit your scores by 8pm Monday.
Keep up with the 5 weeks of online competition here.
Come in at 9am for a Partner WOD or to complete Open workout 19.4.
CrossFit
Partner Workout
AMRAP for 7 Minutes:
• 9 Deadlifts (#135/95)
• 6 Hang Power Cleans
• 3 Shoulder to Overhead
* Partners alternate rounds.
Rest 3 Minutes
AMRAP for 7 Minutes:
• 7 Airdyne Calories
• 7 Russian Kettlebell Swings (#55/35)
• 7 Wall Ball Shots (#30/20)
* Partners alternate rounds.
Rest 3 Minutes
AMRAP 4 Minutes:
• Turf Width Down & Back (#3/2 weight plates)
• 5 Burpees
* Partners alternate rounds.
Bootcamp
Teams of 3!
Workout 1:
Ropes
Box Jumps
Squats
Workout 2:
Slamball shuffle
Plate Pikes
Bike
Workout 3:
Ski
Jump Rope
GHD/ v-ups
Workout 4:
Burpee pull ups
KBS
Weighted Steps
Workout 5:
Wallball
Bench hops
Russian Twists
