WARM UP

400m run
crossfit game

KB CHALLENGE & SKILL 

review movements and skills 

CLANG & BANG

Crossfit Open 11.4
amrap 10'
60 bar facing burpees
30 Over head Squats (120/90) 
10 Ring Muscle Ups
*If chips aren't available change weights to (125/85)
** Substitute muscle up hardest version of pull up, no dips needed

COOL DOWN 

tabata of your choice 

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Posted
AuthorBen Magnone