Up and Under

26.2 CrossFit – CrossFit

**”The only person you are destined to become is the person you decide to be.” -Ralph Waldo Emerson**

Warm-up

Warm-up (No Measure)

400 M run

30 Seconds Single Unders

30 Seconds Push-up to Down Dog

30 Seconds Banded Single Arm Rows (15 Seconds Each)

30 Seconds Banded Pull Aparts

Weightlifting

Weighted Pull-ups (Build to a heavy 3)

Weighted Dips (Build to a heavy 3)

Metcon

Up and Under (AMRAP – Rounds and Reps)

AMRAP 9:

3 Strict Ring Dips

3 Strict Pull-ups

30 Double Unders

6 Strict Ring Dips

6 Strict Pull-ups

30 Double Unders



[Climb By 3 Reps Each Round]

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