By Garry Dubbs On Tuesday, October 10 th, 2017 · no Comments · In

Pandion Performance Center – CrossFit

Metcon (No Measure)

4x

6-8 Weighted Chin Ups

6-8 Strict HSPU’s (deficit to make it harder)

10 Hollow Shots

1 Bridge

Metcon (No Measure)

2x

10 Transverse Bosu Rows

10 KB Snatches (5 Each Arm)

10 Y Rotations (5 Each Arm)

Metcon (Time)

3x

30 Push Ups

3 Rope Climbs

1 Stair Run

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