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3
Feb

MONDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Metcon

Life Jacket (3 Rounds for reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups
Stagger on opposite 5 minute windows if short on machines

#Pull-up Scale:

Reduce Reps

Banded Pull-ups

Jumping Pull-up

Ring Rows

Strict Pull-ups

16 Reps (1st AMRAP)

9 Rep (3rd AMRAP)

**Greg Glassman recently stated that if he could go back in time, he would de-emphasize the kipping pull-up. This can be a great option for any athlete, but especially those who would like to get stronger or increase longevity.**

# Toes to Bar Scale:

Reduce Reps

Knees to Chest

Feet As High As Possible

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