Main – CrossFit
Skills Development
For those who can perform pull-ups, work either c-kip or butterfly swings. For those without pull-ups 3×10 kip swings, 3×10-15 strict ring rows, 3×5-8 negative pull-ups
Workout – EMOM
Metcon (7 Rounds for reps)
7 EMOM of Unbroken Pull-ups
Workout – AMRAP
Metcon (AMRAP – Rounds and Reps)
In 14 minutes, complete as many rounds and reps as possible of
20x overhead walking lunges (45/25)
10x burpee to plate (45/25)
20x squat jumps w/plate (45/25)
10x sit-ups with plate (45/25)