CrossFit Open 19.4 – Bayway CrossFit
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CrossFit Open 19.4

14
Mar

CrossFit Open 19.4

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run / 1k Bike



3 Rounds:

8 DB Snatch 50/35

8/8 Banded High Pull to Press

8 Push Ups



Dynamic:

10/10 Leg Swings (in/out)

10 Toe Touches

10 Btw Legs & OH

10 Lunge Back Lean Back

10 Lunge Behind



Stretch: 2 mins each

Forward Fold

Baneded Front Rack

Pigeon Pose



3 rounds: Building in Intensity

8-6 Cal Bike

3 Power Snatch 95/65

2 BF Burpee

1. 3 C2B 2&3. 1-2 BMU

rest 1 min

Metcon

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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