Holiday Party Tonight!

Continuing on with our theme of 2011 CrossFit Open WOD’s we are now at week 4. Skill- 3 rds A1 10 strict pull ups A2 10 TTB A3 10 pass throughs Sectional 11.4 10min amrap 60 Bar Facing Burpee’s 30 OHS 120/90 10 Muscle Ups Post- FOAM ROLL The rules in words: Bar-facing burpees Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. Overhead squat This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack. Muscle-up In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings. ]]>

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