Main – CrossFit
Coach Led Warmup (No Measure)
Metcon (8 Rounds for weight)
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1
Metcon (Time)
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups