Gym – CrossFit
Warm-up (No Measure)
Warm-up: 10 min cap
Pull-up progression: http://www.50pullups.com/
Click on the link and choose the program that most aligns with your current max pull-ups.
12 min time cap
*NOTE* Be setting up your equipment while resting between pull-up sets. You should be ready to start the wod after the 12 minute pull-up time cap.
4 rounds for time: 16 min cap
15/12 cals (rower)
3 Rope climbs
Metcon (3 Rounds for calories)
3×20 second max cals on assault bike 3:30 rest between sets.