November 27, 2016

A. Warm Up

Run 800m Loop
Pigeon stretch 90s each side
20 PVC Passes
Then 3 rounds of: 
10 Reverse Lunge with a reach 
15 situps 
5 Pull-ups 

B. Metcon (No Measure)

RX+ 
Every 20s for 3 minutes (9 sets) 
2 Strict Chest to bar

RX 
Every 20s for 3 minutes 
3 Strict pullups 

Scaled
Every 30s for 3 Minutes
5s chin over bar hold + 5-10s negative pull-up 

C. Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

*Courtesy of CrossFit Mainsite

D. Metcon (No Measure)

​Cool down for 5-10 minutes 
shoulder stretch and 2-3 minute forward fold hold