Monday - CrossFit

 Eve getting Pretty

Eve getting Pretty

500m+ Arm accessory

500m Row
then
2x12 Kneeling Banded Lat Pull Downs
in-between sets
Wrist circles
Elbow Circles
Shoulder Circles

EMOM MU/PU + DU (No Measure)

EMOM MU/PU + DU

12MIN EMOM
DU + MU/PU

GROUP C
EVEN 1-5 MU
ODD 10-50 DU

*NOTE ATTEMPTS
IF A MU IS MISSED TAKE THE MINUTE AS A REST

GROUP A.B

GROUP B
EVEN  3-5 STRICT PULL UPS
ODD  ODD 10-50 DU

GROUP A
EVEN 8 RING ROWS + 1-2 NEGATIVE PULL UPS
ODD ODD 10-50 DU

*Note and Compare to amount of pull ups from the previous week.
AMRAP - Reps

Emom this week, perform one extra rep on your mu/pu and 5-10 extra du

Metcon (Time)

3 Rounds
15 Thrusters 95/65
15 Bar over burpees

Dan Shrum