19.4

For total time:

3 ROUNDS OF:

10 Snatches (95/65)

12 Bar facing Burpees

REST 3:00

3 ROUNDS OF:

10 Bar Muscle Ups

12 Bar facing Burpees

FOR TIME:

2000 Meter Row

1 Mile Assault Bike

1 Mile Run

Complete 6 rounds for time:

5 Clean & Jerks (135/95)

15 Wall Balls 9' (20/14)

15 Jump Box Overs (20/18)

*All Wall Balls to 9'

* Box Jump Overs - You must land on top of box

Complete 3 rounds for time of:

750 Meter Row

15 Strict or 30 Pull Ups

30 HR Push Ups

"CROSSFIT TOTAL"

Back Squat 1 rep max

Shoulder Press 1 rep max

Back Squat 1 rep max

or

OPEN GYM