12 Jul Performance

CrossFit Metric – Performance

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A: Metcon (No Measure)

Pull Up/CTB skill work – 10min

B: Deadlift (3RM – 15min )

B: Metcon (Weight)

WTD Pull Supinated Pull Up 1RM

* If cant do weighted 5min AMRAP strict Pull Ups

* if no pull up

20 Negatives @ 5sec lowering

C: Metcon (Weight)

WTD Dip – Straight Bar 1RM

* if no weight 5min AMRAP

* If no Dip 75HR Push ups for time