7 sets, resting 2:30 between sets, of:
- 5 Power Snatches*
- 10 Wall Balls
- 10/15 Assault Calories
*Go up in weight after the first set then keep that weight the same for the remaining sets.
A. Alternate the following each minute on minute for 20 minutes:
Increase the weight of the Thruster each set as follows. If you cannot ascend at this rate, then ascend till failure then backup one rung and stay at that weight for the remainder.
B. Alternate the following each minute on minute for 10 minutes:
C. Superset Finisher 3RNFT:
A. Every 90 seconds for 5 sets:
B. Every 90 seconds for 5 sets:
C. Every 2 minutes for 5 sets:
D. 4 rounds NFT:
For total time:
3 rounds of:
Then, rest 3 minutes before continuing with:
3 rounds of:
Time cap: 12 minutes
Every 5 minutes for 30 minutes (6 sets) complete:
The CrossFit Games Open WOD will be published at or about 8pm at the link above. We will run this workout as the class workout for all of Friday classes and Saturday classes; however, an alternative workout will also be published on Saturday for those that completed 19.4 on Friday, or for those not wanting to participate in 19.4 at all. Most people chose the alternative workout last Saturday, so you would not be alone in doing so.
Every 4 minutes on minute for 40 minutes (10 sets) as follows:
Record total number of Calories on Assault Bike. Only count the calories in the 20 seconds after the 10 second build.
A. Every minute on minute for 15 minutes complete:
B. Every minute on minute for 15 minutes complete:
C. Every minute on minute for 10 minutes, alternate the following: