Monday
SKILL
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
CrossFit WOD, December 8, 2024
December 8, 2024
(Score is Rounds + Reps)
ON A 7:00 RUNNING CLOCK…
Pull-Up Progression*
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into…
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)