Rob dropping in to CrossFit Afterburn in FL.
Inguz Update: OPEN WOD 19.4 can be completed during any group class today. All scores must be submitted to games.crossfit.com by 8pm Monday night!!
Below is a breakdown of the programming for the week.
Monday: WOD or OPEN WOD 19.4 (Back Squat Accessory)
Tuesday: Partner WOD (Ring Muscle-up Accessory)
Wednesday: Bench Press + WOD (Recover Bike Accessory)
Thursday: Goat Day WOD (Thursday Night Showdown 8pm at Inguz)
Friday: Open WOD 19.5
Saturday: WOD TBD
Sunday: WOD TBD
WOD
“Low Key”
12 min AMRAP:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35#)
27 AbMat Sit-ups
* Post rounds and reps completed to the whiteboard.
OR
OPEN WOD 19.4
WOD Post HERE.
Accessory Work
1. Pause Back Squat
7 x 1 Pause Back Squat
* Pause 3 seconds in bottom position.
Sets #1 & 2 – 70%
Sets #3 & 4 – 73%
Sets #5-6-7 – 76%
