1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

Pull-up or Muscle-up Biathlon

July 04, 2017

CrossFit Pampa – CrossFit

Metcon (Time)

400m Run then,

15-12-9-6-3 reps of pull-ups or muscle-ups.

400m Run after each completed set.

200m Penalty Run for each break within a set.
Soooooo, let’s say you run then do 10 pull-ups. You have a 200m penalty before trying to get the last 5. If you get 5 in a row, run 400m and start on your 12’s, etc.

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