WOD

Pull it

Escapist CrossFit – CrossFit


Warm-up


3 rounds
10 squats
10 push ups with shoulder taps
5 jumping squats
5 burpees

SKILL


pull up
5 x 5 reps (10 sec hold on top, 3 sec slow decent)

Scaled
Ring row
5 x 10 reps (5 sec hold and 3 sec slow decent)

10 weighted dips on bench between sets

Metcon


9 min AMRAP

5 pullups
15 wall balls
25 double unders