17 Jan Performance

CrossFit Metric – Performance

View Public Whiteboard

A: Metcon (No Measure)

Pull Ups: 15 minutes

Coach to discuss and demo

fundamentals and progressions

Advanced:

EMOM 10:

5-10 CTB Pull Ups

Intermediate:

EMOM 10:

4-8 Kipping Pull Ups

Beginner:

EMOM 10:

1-3 Strict Chin Ups/Negatives

or,

6-8 Ring Rows, 3011

B: Metcon (Time)

For time:

20 Pull Ups

5 Front Squats, 115/75

15 Pull Ups

10 Front Squats, 115/75

10 Pull Ups

15 Front Squats, 115/75

5 Pull Ups

20 Front Squats, 115/75

14 minute time cap