CrossFit – Tue, Oct 7
Performance Option (AMRAP – Reps)
Every 2:00 x 3 sets
15/12 Calorie Row, Ski or C2 Bike
1 max UB set of Chest to bar pull-ups
Rest 2 minutes
Every 2:00 x 3 Sets
15/12 Calorie Row, Ski or C2 Bike
1 max UB set of Bar Muscle Ups
Fitness (AMRAP – Reps)
Every 2:00 x 3 sets
15/12 Calorie Row, Ski or C2 Bike
1 max UB set of Strict pull-ups
Rest 2 minutes
Every 2:00 x 3 Sets
15/12 Calorie Row, Ski or C2 Bike
1 max UB set of Kipping pull-ups
Coach’s Notes: If we are unbale to do unassisted kipping pull-ups yet then we will keep both sets banded and strict.
Metcon (Checkmark)
Every 2:30 x 3 Sets
12 Bent Over DB Rows
12 Banded Bicep Curls (palms up)
15 Second Accumulated Chin Over Bar Hold (supinated)
Coach’s Notes: Keep the movement quality high on this finisher.
Coach’s Notes: Record total CTB and BMU. We are using this to practice good reps under fatigue. Save about 1-2 reps in the tank on each set.