**We will be at McGowen’s after 7:30pm Thursday evening for the release of 19.5, please feel free to come out.
400m run
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 OHS 45/35
2 min rest
Wod
7 min AMRAP
15 cal row
15 push ups
Warmup
2 min assault bike
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
25 KB swings 70/53
25 burpees
25 abmat situps
Warmup
50 doubleunders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
Bench press
5-5-5-5-5
Warmup
400m run
3 rounds
10 ring dips
10 pushups
10 situps
2 min rest
Wod
15-12-9-6-3
DB hang clean and jerk 50/35
Pullups
Warmup
500m row
3 rounds
10 dB deadlifts 35/25
10 dB hang power cleans 35/25
10 dB jerks 35/25
2 min rest
Wod
“Diane”
21-15-9
Deadlifts 225/155
HSPU
Open gym
2-3
CrossFit Games open WOD 19.4
3 rounds
10 snatches 95/65
12 bar facing burpees
3 min rest
3 rounds
10 bar muscle-ups
12 bar facing burpees
12 min time cap
Warmup
50 double unders
3 rounds
10 lunges
10 squats
10 box jumps 20 inches
2 min rest
Wod
4 rounds
1 mile on the assault bike
Rest as needed between each round
** Watch party, 7:30pm at McGowan’s **
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 ohs 45/35
2 min rest
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Warmup
400m run
3 rounds
10 ring rows
10 burpees
10 lunges
2 min rest
Wod
Tabata :
Pullups
1 min rest
Pushups
1 min rest
Abmat situps
1 min rest
Squats