Bombers Crossfit - CrossFit
Skill
Warm-up (No Measure)
Tabata
Hollow Rocks
Arch Rocks
8 Rds of each
Gymnastics
Metcon (AMRAP - Reps)
10 Min to complete AMRAP of pullup complex - rep scheme (1,2,3,4,1,2,3,4....)
1 = 1pullup / 1 chest to bar (without coming off the bar )
2 = 2pullup / 2 chest to bar (without coming off the bar )
*a few scaling options
Banded - keeping both movements
kip swings and eyes to bar pullup
Strict pullups (can be banded but must be challenging)
banded pvc or barbell pulldowns
A Scale up would be Pullup / CTB / Bar Muscle Up
**plan your rest accordingly as a set only counts if you get through all the reps. This is designed to have some rest built in to it, and is your chance to practice some skills
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