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Monday 03.18.2019

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Ring Row
7 x Push-ups
7 x Hollow Rocks
7 x Power Snatch (45/35lbs or PVC)
III. Mobility

“Open Workout 19.4”
For time versus a 12:00 total time cap
3 Rounds of
10 x Power Snatch (95/65lbs)
12 x Bar Facing Burpees
Rest 3:00, then in time remaining…
3 Rounds of
10 x Bar Muscle-ups
12 x Bar Facing Burpees

Post time or rounds/reps to comments.

Notes: Links to detail scorecards, workout tips and strategies, and write-ups for the scaled variations are found below.

– CrossFit Games Open Official 19.4 Scorecard and workout descriptions & movement standards link found HERE.

– COMPTRAIN.COM resource video link for Open Workout 19.4 strategies, tips and guidance found HERE.

– SCALING VARIATIONS FOR WORKOUT 19.4 link found HERE.

**For additional scaling variations see the linked scorecard**

Samy Daghir

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