Benchmark Monday 2/3/14

Skill Work
Beginners: 12 Minutes of Kipping/Butterfly or Chest-2-Bar pull-up practice

Advanced: 4 sets of Max Effort Unbroken Chest-2-Bar Pull-Ups

WOD
“CrossFit Open Workout 11.4
10 Minute AMRAP of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups

Basics
10 Minute AMRAP of:
20 Bar-Facing Burpees
15 Overhead Squats PVC/bar
10 Pull-Ups

Here we go, preparing for the 2014 Open!

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