Tuesday October 4th 2016

October 4, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Gymnastics

    Metcon (No Measure)

    4×10 Seated banded Lat-pull

    Sit under a pull-up bar with a band attached overhead. Pull quickly towards chest, hold for 3 seconds, then 3 seconds back to starting position.

    Combine bands as needed to achieve adequate resistance.

    If the tension is pulling athletes off the ground add plates to lap.

    Metcon

    Metcon (Time)

    For Time

    – 40 T2B

    – 40 Box-jumps (24/20)

    – 40 Slam-ball (40/30)

    * EMOM 3 Burpees
    No burpees after 12th round