CrossFit – Wed, Oct 7
Metcon (Checkmark)
EMOMx9:00
Minute 1
Supinated Chin Over Bar Hold for 15-30 seconds
Minute 2
1 Max UB set of Pull-ups
Minute 3
REST
Metcon (AMRAP – Rounds & Reps)
AMRAPx15:00
20 Box Jump Overs (24/20)
20 Alternating DB Hang Snatch (50/35)
20 Single DB Box Step-ups
Coach’s Notes: Chin over bar hold is unbroken. Use a band if needed. Minutes 2 is a max unbrken set of kipping or butterfly. 25 rep cap.