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.
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.
Med Ball weight -> 14/12 -> as needed
Box height -> 20/16 -> as needed
Pull Ups -> Buddha Pull Ups
Bar weight -> as needed
Couch Stretch – 2 min per side
Oly Wall Stretch with band – 3 min
Video courtesy of Albany CrossFit