November 21, 2019

Iron Strong CrossFit – CrossFit

Skill

Toes to bar

Metcon (Time)

For Time

o 21 thrusters (65 / 95) (scale 1: 55 / 75)

o 21 bar-facing burpees

o 21 chest to bar pull-ups (scale 1: pull-ups; scale 2: banded pull-ups)

o 15 thrusters

o 15 bar-facing burpees

o 15 chest to bar pull-ups

o 9 thrusters

o 9 bar-facing burpees

o 9 chest to bar pull-ups

Cash-Out

Seated banded lat pull-downs: 3 x 10 (slow and controlled)

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