CrossFit – Thu, Sep 17
Metcon (Checkmark)
Every 3:00 x 4 Sets
5 Strict Chin-ups (weighted)
directly into:
AMRAP Strict Chin-ups ( no weight)
Ski or Row at moderate pace in remaining time
Post-Metcon Strength Work (Checkmark)
Every 1:30x 6 sets (alt 3 each)
Set 1:
Single Arm KB Deadstop Rows x 6-8/side
Set 2:
Single Arm KB Suitcase Carry x AMRAP in 60 sec (30 sec/side)
Coach’s Notes: First 5 reps should be a tough version of the pull up directly into an easier version where you hit max reps. The Ski or Row should be done at a steady pace. Not easy, not hard. The workout will finish on the machine.