CrossFit WOD, September 20, 2019

WOD for 09/20/2019

Warm-up
Warm-Up "The Animals" for 100′ each
Bear Crawl
Ostrich Walk
Frog Hop
Crab Walk
Cricket
Metcon
Test Of The Day: Max unbroken BAR muscle-ups or Chest To Bar Pull-Ups

Skill Strength Work
Do this as fast as possible
60% Max Bar Muscle-ups + 10 Front Rack Reverse Lunges @ 155/105lbs
50% Bar Muscle-ups + 8 Front Rack Reverse Lunges 155/105lbs
40% Bar Muscle-ups + 6 Front Rack Reverse Lunges 155/105lbs
30% Bar Muscle-ups + 4 Front Rack Reverse Lunges s 155/105lbs
20% Bar Muscle-ups + 2 Front Rack Reverse Lunges 155/105lbs

Metcon (Time)
1 Round For Time (12:00 Cap)
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Power Snatches (115/80)

with remaining time build to a 1RM Snatch

Snatch (1RM from WOD)