Thursday, January 23

2 Rounds (warmup pace): 1:00min Row 1:00min Active Spiderman 1:00min Slow Burpees 1:00min Dumbell Snatch 1:00min Dead Hang/Kipping Practice

Bench Press (5-5-5-3-3-3-1-1-1)

Warmup to 70% of 1RM for first set of 5. Follow the rep scheme and increase weight, as you move through the sets. Finishing with 1 heavy set of 1 rep.

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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