20 Sep CrossFit

CrossFit Metric – CrossFit

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A: Metcon (No Measure)

EMOM for 15 mins: (5 sets):

M1: Strict Pull Ups/Ring Rows, 4-12, 20X0

M2: AMRAP 25 sec of Kipping Pull Option*

M3: rest
*Kipping options:

– Gymnastics Kip Swings

– Gymnastics Kipping Pull Up

– ButterFly Kipping Pull Up

– CTB Kipping Pull Up

B: Metcon (Time)

5 Rounds for time:

9 Burpees Box Jump Over, 24/20

12 Cal Row

15 DB Push Press, 35/25

Fitness: 25/15