Friday February 4th

3
Feb

Friday February 4th

CrossFit

Skill Work
BMU Skill Warm Up
5 BMU “First rep” kips, as singles
3 Kips + Knees up/Press down
then
EMOM 3 Minutes
1-3 Bar Muscle Ups or Kipping Pull Ups

Stimulus: Technique
Rest: As needed/As prescribed

WOD
“19.4”
For total time:
3 rounds of:
10 snatches 95/65lbs
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes

Feel: Gas
Pacing: Reach

Scaled: 65/45lb snatch and chin-over-bar pull ups instead of bar muscle ups

Chandler Smith & Max Bragg: 8:40
Caroline Conners: 9:30