031819

Happy Monday!
BACK FROM SPRING BREAK.....


I Did manage to do the CrossFit Open WOD 19.4 on Friday, so if you haven't done it, DO IT!.

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
Men snatch 95 lb. Women snatch 65 lb.
Time cap: 12 minutes

***SCALED is 65 for men/45 for women and instead of doing muscle ups, you do pull ups.




WARM UP:
-PVC Stretch
-2 ROunds

• 8 Box Jumps
• 6 Burpees

WOD#1: Strength.
4 ROunds 

• 10 Back Squat (155/105)
• 10 Devil Presses (30/20)

WOD#2: Conditioning
21-15-9 FOR TIME

• Slam Balls
• Push Ups
• Knees to Elbows

COOL DOWN:

• 50 ABmat situps

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