“Please, just one more bar muscle up Dad”

Warm-Up:
3 rounds
100 m turf run
10 Med ball squats
1 Wall walks
10 in place alternating jumping lunges.

WOD prep:
Strength: With a 12 minute clock
Barbell strict press from the floor. Focus on the controlled negative(about 3 seconds on every rep
4 sets of 8 to 12 reps. Add weight each set if capable
0-3 1st set with just the barbell for all athletes.
3 to 6 2nd set
6 to 9 3rd set
9 to 12 4th set

WOD:
Grape Ape
AMRAP 12
15 Wall balls (20,14) (10 ft target)
15 Box jump overs (24,20)
10 strict pull-ups
10 strict ring dips 

Option 2 performance:
15 Wall balls (20,14) (10 ft target guys, 9 ft ladies)
15 Box jump overs (24,20)
10 strict pull-ups
10 Bar dips

Option 3 Functional fitness:
15 Wall balls (20,14) (10 ft target)
15 Box jump overs (14,10) (9 ft target)
10  Bar box assisted strict pull-ups 
10 Box dips 
*For ring or bar dips use a band for assistance if needed.

Or
Opens WOD 19.4 (12 minute cap)
For total time:
3 rounds of:
10 snatches (95,65)
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

**See the white board and talk to a coach for your variation/scales.

Post WOD:
Foam roll lats

CFS Brief:
The 2019 CrossFit Open are here.  We’ll do the Opens workouts in classes and as an option on Mondays.  
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in.  You can simply log into Zen Planner and show them your latest membership fee on your phone.