Albany CrossFit – CrossFit

CrossFit

A: Metcon (Time)

30 Pull-Ups

200 Double Unders

30 Chest to Bar Pull-Ups

B: Metcon (Weight)

8:00 for Weight:

8 Double KB Pendlay Rows

16 Plank KB Pull Through

Both KB touch the floor between reps on the row. Use 1 KB for the pull through of the same wt. done on the row before going heavier.