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Friday


Main – CrossFit

,: Warm-up (No Measure)

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Pull up: 3
Dip: 3
Pull up – narrow Supinated “Chin” grip: 3
Dip: 3
Pull up – wide pronated grip: 3
Dip: 3
Chin up Shoulder width Grip: 3
Dip: 3
Pull up – mixed grip: 3
Dip: 3
Pull up – mixed grip: 3
Dip: 3
Pull up – narrow handle pull: 3
Dip: 3
False Grip: 3
Dip: 3

Metcon (Time)

rx weight is 1.5/1 pood. Scale to form
for time:
Run 400m
12 Turkish Get Ups/hand (switch every 3 reps)
Run 400m
9 Turkish Get Ups/hand (switch every 3 reps)
Run 400m
6 Turkish Get Ups/hand (switch every 3 reps)

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