Comanche CrossFit – CrossFit
Skill
Practice Pull Ups 15 minute
Progression
Hold-Kip-Grip Regrip-Pull Up-Reset
If you can do pull ups you will be doing
EMOM 12 Minutes alternating
Competitors/ RX
Minute 1 Muscle Ups ( pick amount of reps )
Minute 2 Max L Hold ( dip for the rest of the remaining minute.)
Gymnastics strength
Comanche-12 Minutes alternating
Minute 1 Max Reps Strict Pull Ups
Minute 2 Max L Hold ( dip for the rest of the remaining minute.)
Metcon (Time)
5 Rounds
5 Wall Walks
10 Box Jumps
15 Sit Ups