CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
In 3:00 for 3 Rounds perform the following:
Round 1) Max Strict Pull Ups
Round 2) Max Strict Chin Ups
Round 3) Max Strict Mixed Grip Pull Ups
*Perform Max Push Ups and 4-10 Lunge Jumps after each set of pulls
Scale Pull-Ups to a version that allows at least 5 Reps (Banded, Toe Spotted etc).
Pull Ups can also be substituted for Snatch Grip, Narrow Underhand Grip and Switch Grip Bent Over barbell rows
Metcon (Time)
5 Rounds For Time:
200m Run
20 OH KB Swing (12/16kg)
OPEN GYM
Rest Day on Compete Track