7-27-18 Pull-up Re-Test

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Side Shuffle

Karaoke

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

Warm-up (No Measure)

2 Rounds:

10 Scap Pull-ups

10 Scap Push-ups

8 Ring Rows

6 Air Squats

Gymnastics

Pull-ups (One Max Effort Set)

Push-ups (One Max Effort Set)

Chest must touch the floor. Feet on plate. Legs cannot touch the ground.

Metcon

Metcon (Time)

4 Rounds For Time:

400 Meter Run

8 Burpee Pull-ups

40 Double Unders
RX+: 4 Ring MUs