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
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
