First City CrossFit – CrossFit
Metcon (AMRAP – Reps)
4 Rounds
ME Strict Pull Ups + ME Kipping Pull ups
(This is a continuous piece. Complete as many strict pull ups as you can then immediately complete as many kipping pull ups as you can).
Record your best set!
Metcon (Time)
For Time
50 Plated Burpees*
(45/25)
400m Run with your plate
*Athletes must jump with both feet onto a plate and fully open their hip.
Mobility
Banded Bowler
Banded Across the Body Deltoid
Calf Stretch