Thursday

Main – CrossFit

Pull-up/ Dips 5’s (No Measure)

5- pull-ups (normal)
5- dips
5- chin ups (double underhand grip)
5- dips
5- pull-ups (wide)
5- dips
5- pull-ups (narrow)
5- dips
5- pull-ups (switch L)
5- dips
5- pull-ups (switch R)
5- dips
5- clap pull-ups (or normal)
5- dips

*5- muscle ups as finishing challenge
15 Minute cap

Metcon (Time)

For time
Row 1000m
50 Burpee pull-ups
Full extension on all pull-ups

Extra Credit

10 Minutes
Every minute on the minute
2- Strict handstand push-ups