CrossFit Tri-County



Gymnastics Strength:
Weighted pull-ups
4 sets: max reps each round, if you do not have pullups yet, this is a great oppurtunity to practice your pullup progressions

4 Rounds for time:
1 Minute Max Cal Bike 85 90% Effort
30 sec rest
1 Minute Max Pull ups
30 Sec Rest
1 Minute Max flutter Kicks
30 Sec rest