Friday, September 18

CrossFit M3 – CrossFit

L1: Metcon (No Measure)

3 Sets:

3-5 Strict pull up + 5-8 Kipping Pull Ups

Rest 1:30

8 Pronated Grip Supine Row @21×1

Rest 2:00

L2: Metcon (No Measure)

2 Sets:

3-5 Eccentric Pull-Ups (3-5 seconds) + 8-12 Ring Rows

Rest 1:30

8/Side Single Arm DB Row @21×1

Rest 2:00

Metcon (Time)

75 Front Squat @185/135

*Everytime the bar is re-racked 7 Burpees