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8:30 am – 12 noon
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CrossFit Metric – Performance

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A: Metcon (AMRAP – Reps)

EMOM 9:

Strict Chin Ups

Kipping Pull Ups

CTB Pull Ups

Bar or Ring M.U.

rest minute 5

– aim for a consistent unbroken set

for the 9 minute EMOM

B: Metcon (Time)

For time*:

120 Wall Balls, 20/14

60 Toe to Bar

*Partition sets and reps freely.

Time Cap: 13 minutes

C: Body Armor Giant Set (No Measure)

2 – 3 rounds for quality:

A1: Ab Wheel Roll Outs, 10-12, 21X0

A2: V-Ups, 12-15,

A3: Sit Ups, 18-20

rest as needed

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