10/18/21
Gymnastics
Metcon (1 Rounds for reps)
– Complete as many strict pull-ups as possible in 1 set.
– You can hang from the bar as long as you’d like between reps. As soon as your feet touch the ground, your set is complete.
– Be sure that every rep hits full range of motion: Arms lockout in the bottom with head between the arms and chin gets fully over the bar at the top.
– Score: Total Reps
Metcon (1 Rounds for reps)
– Set a clock for 1:00 and walk as far as possible.
– Hands will need to start behind the beginning of a section and finish when both hands have fully crossed any line that follows.
– Each 6ft. section will equal 1 rep.
– Score: Total reps completed within the 1:00 window.
RX will be max wall walks
Scaling options
Max strict press DB 50/35
Metcon
Metcon (Time)
4 Rounds For Time:
500 Meter Row
12 Burpees
12 Pull-ups
21 Box Jumps or step-ups (24"/20")
500 Meter Row
12 Burpees
12 Pull-ups
21 Box Jumps or step-ups (24"/20")
