wednesday - Crossfit


Coach's Warm Up/Mobility

Metcon (No Measure)


3 Rounds:
15 Strict HSPU
15 Chest to Bar/ Strict Pull Up/Ring Row


3 Rounds:
15 Strict Deficit HSPU (Your choice)
15 Strict Chest to Bar Pull Ups

Not For Time.

HSPU must be strict.

Use a box if you cannot do them on the wall.

15 Min total.

Metcon (AMRAP - Reps)

"The Ghost" (Minus 1 Round)
5 Rounds:
1 Min: Cal Row
1 Min: Burpee
1 Min: Double Under
1 Min: Rest

For total reps.

If time allows, complete the 6th round.

Dan Shrum