Chic’s Beach CrossFit – CrossFit/FIT
Metcon (4 Rounds for reps)
EMOM 16:
Min 1: :30 Max Rep Deficit HSPU
Min 2: :30 Max Rep Ring Dips
Min 3: Recovery row/bike full minute
Min 4: :30 Max Rep BMU
Scales:
Intermediate: Beginner:
HSPU Z Press
Assisted Ring Dips Box Dips
Recovery Recovery
Strict Pull-ups Assisted Pull-ups
Metcon (AMRAP – Rounds and Reps)
Metcon:
Partner AMRAP 20:
42 KBS 53/35*
42 Pull-ups*
400 M Run** Together
* Work Split however you want