17 Jan Performance
CrossFit Metric – Performance
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
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