CrossFit LaSalle – CrossFit

Warm-up

Gymnastics

A: Pull-Ups 2

Lv1. 3 x 10 Ring Row (toughest progression possible)

and then 3 x 12 Banded Face Pull

Lv2. EMOM x 5 Max Unbroken Strict Pull-ups

and then 10 Hollow Rocks per minute

Lv3. 20 Kipping or Butterfly Pull-ups AFAP

Lv4. Butterfly Pull-Up Practice if you still need it

Lv5. Max set of Butterfly Pull-ups

Metcon

B: Metcon (Time)

Team of 2

3rds for time

800m run

25 burpee pull ups (synchronized)
RX+

800m run

25 burpee pull ups synchronized

800m run

20 burpee C2B synchronized

800m run

15 burpee muscle up

synchronized

Cool Down