14
Oct
3-6-9 pullups / Wallballs
Crossfit Garage, Crossfit Towne Lake – CrossFit
Warm-up
Coach’s Choice (No Measure)
hit areas of body use in the strength/skill and WOD sections
Weightlifting
Front Squat (4 Front squats @75% EMOM 5min)
Metcon
3-6-9 Pullups (AMRAP – Rounds and Reps)
12 min AMRAP
3 Strict Pullups
6 CTB Pullups
9 Pullups
Sub strict pullups with Bent over rows
Sub CTB and Pullups with jumping pullups but make sure your chest still touches the bar for CTB.
12 Wallballs AFAP (Time)
5 rounds
12 Wallballs AFAP
rest 1min
Rest exactly 1 min after each set of wallballs
Score is total elapsed time including rest.