The Metro Games are Saturday, October 17 at CrossFit Petworth! Because we are hosting this awesome event, there are no regular classes on Saturday! Come on by and support the competitors, volunteers, and vendors. WE CAN'T WAIT!!!
Also, we have a regular class schedule today. Yay!
There are several options!
Advanced: If you are able to do 7-10 strict pullups unassisted, this is for you!
5 Chest to Bar Pullups
If you need to band the Chest to Bars, then do it!
Intermediate: If you are able to do 1-6 strict pullups either unassisted or with a purple or red band, this is for you!
5 Strict Pullups, with the first 1-3 reps as Chest to Bar
Attempt at least 1 Chest to Bar Pullup each round.
Beginner: If you use a green or blue band for strict pullups, this is for you!
5 Strict Pullups
Work on your pullup strength!
3 AMRAP 3
4 Shoulder to Overhead (115/75)
3 minute rest between rounds
You are doing 3 separate AMRAPs with a 3 minute rest in between each. Each AMRAP starts with the shoulder to overheads. #Spoileralert, this is one of the workouts in the Metro Games!
CASHOUT: 50 Hollow Rocks
Mobility: All of the shoulder mobility