CrossFit Harrisburg – CrossFit

Metcon (No Measure)

Four sets of:

Weighted step ups x 16-20 reps

Rest 90 seconds

Weighted Pull-Ups x 4-6 reps 2 second lowering

Rest 90 seconds
On the step ups, when you place your foot onto the box, your knee shouldn’t be higher than your hip, so if you notice that your thigh is slanted down toward your hip, the box is too high.

Metcon (Time)

For time:

40 Wall Ball Shots (20/14 lbs to 10′)

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups
10′ for all.