Pic courtesy of WOD Athletes. Don’t forget to tune in to the CrossFit Games website at 5PM local to see the 19.4 announcement.  To get to the Games site, click the above picture.

WOD:

EMOM x 21:

Minute 1: 7 Wallballs (20/14) + 5 Burpees

Minute 2: 7 Box Jumps (24/20) + 5 Pull Ups

Minute 3: 7 Power Snatches (75/55) + 5 Overhead Squats (75/55)

Looking to challenge you a little on these EMOMs with two movements per minute rather than one.  Good news, the reps are low, but look for efficiency to be your friend to have time left over.  Use the rest time to transition over to the set up for the next movement.

Scaling Options:

Med Ball weight -> 14/12 -> as needed

Box height -> 20/16 -> as needed

Pull Ups -> Buddha Pull Ups

Bar weight -> as needed

Cool Down:

Couch Stretch – 2 min per side

Oly Wall Stretch with band – 3 min

Video courtesy of Albany CrossFit