Announcements

Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!

CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

100′ Waiters walk per arm

12 “Heavy” KB Deadlift

9 Burpees

250m Row

Gymnastics

6 sets, 1 every :90 sec:

Level 1- 5 Barbell Pull-ups

Level 2- 5 Strict Pull-ups (1 set)

Level 3- 5 Weighted Pull-ups

Barbell pull-ups; place bar across J-cups on squat rack. Seat yourself directly under the bar with arms extended overhead. Grab bar and pull vertically till chin passes the barbell. Do NOT lean back. Pull up in seated position.

Weighted Pull-ups

Record heaviest weighted set, or scale used in comments.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Burpees to 6″ target

9 Front Squats @50%

6 Strict Pull-ups