February 4, 2022

February 4, 2022

2/4/22

Gymnastics
Metcon
BMU Skill Warm Up

5 BMU "First Rep" Kips as singles
3 Kips + Knees Up/Press Down
then,
EMOM 3 Min
1-3 Bar Muscle Ups or Kipping Pull UPs

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
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, including 3-minute rest
period

Extra Work
Metcon (Time)
2013 Regional Individual Event 5

21-15-9
Deadlift 315/205
Box Jump 30/24

8 Min Cap

*Matt Fraser 4:31
*Katrin Davidsdottir 4:35

CGX CrossFit get started today!