8.7.17

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1200m run

63 KB swings 53/35

36 pull-ups

800m run

42 KB swings 53/35

24 Pull-ups

400m run

21 KB swings 53/35

12 pull-ups
If you do banded Pull-Ups or Ring rows, mark the WOD as COMP but not RX.

PERF: Metcon (Time)

1200m run

63 KB swings 44/26

63 Jumping Pull-Ups

800m run

42 KB swings 44/26

42 Jumping Pull-Ups

400m run

21 KB swings 44/26

21 Jumping Pull-Ups

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