Main – CrossFit
Coach Led Warmup (No Measure)
Metcon (3 Rounds for reps)
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
Metcon (4 Rounds for reps)
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups hand release
record number of pushups you get each round