CrossFit – Mon, Dec 12

Warm Up – Monday
400m run
10 kipping swings
10 hollow rocks
15 air squats
Pull-ups (3 sets of max reps – rest 2mins between sets
Rx: strict pull ups

Scaled 1: Kipping Pullups
Scaled 2: 30 banded pull ups)

Metcon Monday (Time)
Bit of Xmas pud..

25min AMRAP
200m run carrying xmas pud (wall ball)
15 wall balls
10 box step ups with xmas pud (wall ball)

Scale: weight of wall ball/height of box

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