Volume Work OR Volume Work

Warm-up:

Shuttle Sprint Warm-up

Followed by:

  1. 20 Shoulder Swings 
  2. 5 Skin-the-Cats

Mobility:

Forearm Lacrosse Work 

Announcements:

Sign-up for the CF Open and be a part of Sibling rivalry!
Scaled division is offered this year. No excuses!

Skills & Technique: (Click below for links to more info)

Wod:

Volume Work 10 Minutes: Ring Muscle-up

Or

Volume Work 10 Minutes: Bar Muscle-up

Followed by:

CrossFit Open WOD 14.1(11.1)

30 Doubleunders 
15 Power Snatch 75/55lbs

10 Minute AMRAP
Score total reps.