8/23/16
Metcon (Weight)
3RM pull-ups
Take 15 minutes to establish max weight using kettlebells/bands or weights/belt.
Metcon (Time)
21-15-9… rest 1 minute… 15-12-9
Rx:
Pull-ups
Box jumps, 24/20″
Push-ups
Rx:
Pull-ups
Box jumps, 24/20″
Push-ups
Scaled:
Pull-up progressions
Step-ups, 20/20″
Push-ups on knees
Time cap 20 minutes.