Capstone CrossFit – CrossFit

Lift: Back Squat

3×3 @ 90% of 1RM

Comp: Metcon (Time)

3-6-9-12

Pull-Ups

Squat Cleans (135/95)

directly into…

12-9-6-3

Bar Muscle-Ups

Squat Cleans (185/125)

Perf: Metcon (Time)

3-6-9-12

Jumping Pull-Ups

Squat Cleans (95/65)

directly into…

12-9-6-3

Banded Strict Pull-Ups

Squat Cleans (135/95)


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