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Wednesday Performance


Main – CrossFit

Warm-up

Warm-up (No Measure)

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
Muscle Up: 3

Weightlifting

Yoke Carry (50ft)

Take 15 min to Find MAX 50ft carry

Zercher Yoke Carry (50 ft)

Take 15 min to Find MAX 50ft carry

Metcon

Metcon (Time)

3 Rounds
30 Double Unders
15 Pull Ups

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