Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

Accessory Work

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.

Metcon (Time)

4 rounds for time: 16 min cap

15/12 cals (rower)

25 wallballs

3 Rope climbs

Rx+: Bike

Metcon (3 Rounds for calories)

3×20 second max cals on assault bike 3:30 rest between sets.