CrossFit Open
Great work to everyone on Open workout 19.4!
Remember to submit your scores by 7pm Monday.
Keep up with the 5 weeks of online competition here.
CrossFit
Strength
Pick any of the following Squats: Back Squat, Front Squat, or Overhead Squat.
Complete 5 Sets of 3 Pause Squats.
3-second pause at the bottom. Stay between 65-75% of your 1rep.
Conditioning
7 Rounds, with a 15 Minute Time Cap:
• 7 Thrusters (#95/65)
• 7 Chest to Bar Pull-ups
• 21 Double Unders
Bootcamp
Running Clock
0-12 minutes
:45/:15
HRPU
Broad Jumps
Bike Abs
Mt. Climbers
X3
Rest 12-14 minutes
14-30 minutes with partner
30 Wallballs
10 Weighted sit ups
30 DB Cleans
10 Weighted sit ups
30 Sprawls over DB
10 Weighted sit ups
CASHOUT:
6 min CORE work
1 min flutter kicks
1 min bicycle abs
1 min single leg v-ups
X2
