Bombers Crossfit - CrossFit
Metcon
Metcon (Time)
3 Rounds for time
1000m Row
50 Box Jumps (30/24)
Warm-up (No Measure)
15 Min Kipping Pullups Practice and progression
skills to practice
*tight body position
*full hand grip (modified false grip)
*kipping pull-up progression
(shoulder initiated swing/timing of kip and pull/ push away at the top)
*chest to bar pull-up
*bar muscle up
Skill
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