WOD 1.13.14

Pre-WOD: 

Coach led Warm-up and CF Open movement

Technique work: 

Muscle-ups or 7 minute EMOM 2 reps

Strength: 

12 minutes to establish 3 rep max for back squat

WOD: 

3 Rounds for time

• 10 chest to bar pull-ups
• 10 front squats 115/165
• 10 burpees

Post Total Time…