23 Jun CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

10 Scapula Pull Ups

10 Kipping Swings

12 Banded Dead Bugs

6/6 Half Kneeling Strict Press

10 Goblet Squats

20 Plank Pass Through

A: Metcon (No Measure)

EMOM 10

choose from one of the following:

– 10 Ring Rows/Kip Swings

– 10 to 15 second Negative

– 2-3 Strict Chin Ups

– 3-5 Kipping Pull Ups/CTB Pull Ups

– 3-5 Ring or Bar M.U.’s

B: Metcon (Time)

For time:

21-15-9-6

DB Thruster, 35/25

Pull Up

Fitness: 25/15

Rx+ 50/35, CTB Pull Ups