March 15, 2019

CrossFit Open WOD 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

Time cap: 12 minutes, including 3-minute rest period.

Variations:

Rx’d: (Ages 16-54)

  • Men snatch 95 lb.

  • Women snatch 65 lb.

Scaled: (Ages 16-54)

  • Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

  • Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:

  • Boys snatch 65 lb.

  • Girls snatch 45 lb.

Scaled Teenagers 14-15:

  • Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

  • Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+:

  • Men snatch 65 lb., perform chest-to-bar pull-ups

  • Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

  • Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

  • Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees