Metcon Thursday!

CrossFit FTM – CrossFit

Warm-up

Pull-Up Warm Up (No Measure)

Run 400 m

2-3 R’s (10 min cap)

10 Hollow Rock

10 Arch Rock

10 Sec Active Shoulder Hang

7 Reps Scapular Pull Ups

7 Kips

10 Sec Static Chin Over Bar

5 Pull Ups or Ring Rows

Strength

Weighted Pull-ups (5×2 Weighted Pull Ups + 4-8 C2B Pull Ups)

Perform two weighted pull ups, drop the weight and perform 4-8 C2B pull ups.

Mods:

2 strict pull ups no band + 4-8 C2B

2 strict pull ups with band + 4-8 Ring Rows

Sets OTC 2:00

Metcon

Metcon (Time)

For Time (26-28 min cap)

1600m Row

50m HS Walk

60 KB Snatch

50 Box Jumps

60 Wall Balls

(53/35 lbs)

(24/20″)