CROSSFIT
Strength:
3×8 Strict Dead Hang Pull-ups.
*If unable to perform strict pull ups, complete 3×5 eccentric pull ups with a four second count from top to bottom.
METCON:
12 minute AMRAP…
20 Goblet Lunges (35/53),
12 TTB,8 Deadlifts (95/135).
12 TTB,8 Deadlifts (95/135).
ON-RAMP
SKILLS:
Parrallette Pass Throughs, Hang Snatch, Box Jumps.
METCON:
4 Rounds for time…
4 Parrallette Pass Throughs,
6 Hang Snatch,
12 Box Jumps.