CrossFit

SKILLZ
Coach-led Warm Up
:30 Deadhang
Rest as needed
:30 Scap Pull Ups
Rest as needed
:30 Gymnastic Kips
Rest as needed
5 Jump-into-kip
Rest as needed
3 Jump-into-kip + kip (look over pull up bar)

Rest as needed, then:
EMOM 5 minutes
1-3 Bar Muscle Ups

Stimulus: Warm-up/Stamina
Rest: As Needed

WOD
AMRAP 12 Minutes
60 Double Unders
25 Wallballs 20/14lbs
5 Bar Muscle Ups

Feel: Gas
Pacing: Sustain