ROMWOD

We will close out class with ROMWOD. Let’s get mobile!

3 Rounds with Rest

3 Rounds:
3 Minute AMRAP:
10 Power Cleans (75/55)
10 Burpees
Rest 1 Minute
*Rx+ (95/65)

Open 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

Movement Standards:
https://games.crossfit.com/workouts/open/2019/4#movementStandards

Scorecard:
https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf

Endurance WOD (7:45am)

25 Minute AMRAP of:
15 Pull-ups
30/24 Calorie Row
15 Burpees
15 Hang Power Cleans (75/55)
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans

Community WOD (10:00am)

3 Rounds for Time:
15 Sit-ups
20 Kettlebell Swings
20 Wall Balls
200 Meter Row

Endurance WOD (7:45am)

3 Rounds for Time:
15 Toes to Bar
25 Kettlebell Swings (50/35)
25 Wall Balls (20/14)
400 Meter Row

Front Pause Squat 5×3

Front Pause Squat
5×3 – 3 Second pause in the bottom
*Build throughout, up to 70% of Front Squat 1RM

Romanian Deadlift

Romanian Deadlifts
5×5
* Build throughout, weight is athlete’s choice

RMU Practice

15 Minutes of Ring Muscle-up Practice
*They are most likely coming in an open workout in the next two weeks. Let’s get some practice in!

1000 Meters & 3 Rounds

For Time:
1000 Meter Row
Rest 2 Minutes
3 Rounds:
20 Box Jumps (24/20)
20 Push-ups
*Score is total time between row, rest, and 3 rounds
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