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CrossFit Open 19.4 OR Alternate WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

2 Cleans + 6 Front Squats (1 rep of complex every 3 min)

E3MOM-5

Perform 2 cleans from the ground and 6 fronts squats every 3 minutes with increasing weights each round

Good Mornings (4×8)

Metcon

Metcon (Time)

15 Min Time Cap

3 Rounds of:

10 Overhead Squats (95/65)

50 Double Unders

3 Min Rest:

3 Rounds of:

10 Toe to Bar

50 Double Unders