WOD – Friday 3/15

CrossFit Open 19.4 – Only 2 left to go!
Well, Porter’s you wanted some sort of muscle-up and CrossFit delivered. Let’s see some firsts.

Spend 2 minutes in Z1 (might I recommend that you actually spend it in Z1, maybe a row)
3 rounds
10 kip swings
5 inchworms
10 Russian KBS

Shoulder mobility is a must.
Spend 2 or 3 minutes with a PVC in a modified snatch warm-up

The bar muscle-up

CrossFit Open 19.4
For total time
3 rounds
10 snatches (95/65#)(65/45#)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds
10 bar muscle-ups (scaled is regular pull-ups)
12 bar-facing burpees
There is a 12 min time cap.
make sure you see a coach with different scaling options, there are many.

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