CrossFit Eastern Shore – CrossFit
Warm-up as needed.
Snatch First Pulls (3 rep, Pull to the knee (drop, reset quickly))
Clean First Pulls (3 rep Pull to the knee (drop, reset quickly))
A.: Metcon (Time)
5-7 rounds for time of:***
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a weighted object between the legs and jettison after third rep and continue with strict pull-ups and then the kipping pull-ups.
1. Scale the reps back to
2,4,6 or 1,3,5, etc.
2. Scale the rounds back to 3-5 rounds.
B. : 100 Pull Ups for Time (Time)
Any style. Scale reps as needed.
C.: 30 Muscle-Ups (Time)
30 muscle-ups for time
D.: 20 Bar Muscle-ups (Time)
Perform 20 Bar Muscle-ups for time.