West Little Rock CrossFit – CROSSFIT
(No Measure)
5 minutes of pull-up drills/review
https://www.youtube.com/watch?v=LhvzA1oB2P0
Metcon (No Measure)
EMOM x 8 minutes:
Rx:
2 max height kips on pull-up bar
*Try to bring the bar to your hips
Then….
Handstand Push-ups
1 set max reps. Record any progressions used and if you performed them with a kip or strict.
Metcon (Time)
For time, complete the following:
600m Run OR 800m Row
50 Box jumps/step ups
30 Pull-ups
400m Run OR 500m Row
40 Box jumps/step-ups
20 Pull-ups
200m Run OR 250m Row
30 Box jumps/step-ups
10 Pull-ups
Rx+:
C2B Pull-ups
Time cap = 25:00
