12/6/19 Double Unders

PG Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

• 10 pass throughs

• 10 Snatch High Pulls with the BB

• 10 push ups

Skill

Pull Up, BMU, RMU

Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives

o Work on your next skill level

o Pull Up progression

o BMU/RMU progression

Metcon

Metcon (Time)

5 rounds:

• 9 power snatches (135/95) (P 155/115)

• 12/9 Cal bike.

• 3 BMU.

• 12/9 Cal bike.