
CrossFit
Superset
3 X 6 Pull-up Negatives
3 X 20 Banded Lat Pulldowns
rest as needed-
4RFT
10 Pull-up
10 Pike Overs
1 Rope Climb
10 Toe To Bar
BarBell
Any Snatch + 4 Hang Snatch
CrossFit
Superset
3 X 6 Pull-up Negatives
3 X 20 Banded Lat Pulldowns
rest as needed-
4RFT
10 Pull-up
10 Pike Overs
1 Rope Climb
10 Toe To Bar
BarBell
Any Snatch + 4 Hang Snatch