HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

OPEN WORKOUT 19.4 - RX
OPEN WORKOUT 19.4 - RX

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

Rx: Men 95#/ Women 65#

Time cap: 12 minutes

B. : Metcon (Time)

OPEN WORKOUT 19.4 -INTERMEDIATE

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

INT: Men 65# / Women 45#

Time cap: 12 minutes

C. : Metcon (Time)

OPEN WORKOUT 19.4 - SCALED

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees

SCALED: Men 65# / Women 45# , may step over bar on the burpees

Time cap: 12 minutes