CrossFit – Tue, Jan 9

Performance & Fitness
Metcon (Checkmark)

3 Sets:

6-8 Strict Supinated Grip Pull-ups

15-25 Hollow Rocks

1:30 Recovery pace on any machine

Coach’s Notes: the 6-8 pull-ups should be challenging. Make them weighted if needed.

Performance & Fitness
Metcon (2 Rounds for reps)

2 rounds each for time:

40 Wall Balls (20/14)

400m Run

Rest 3:00

Coach’s Notes: Push the pace. Record each round.