CrossFit Midtown

**Scale Push-ups**
Incline 30/24/20” box, 18” bench, 13” parallette, 10” low box

**Scale Strict Chin Ups**
Half the reps (2 or 3 per round)
2-3 Negatives (1 second at top with 3 seconds eccentric)
Barbell Assisted Pull-ups (BAP) Chin-up Grip
Ring Rows (RR) Chin-up Grip (palms facing up)

**Scale DU (keep to under 2 minutes)**
DU 40-70
Double+Singles (25-50)
Speed step 1:1
speed (50)
Singles 1:1

**Scale Row to finish in 4:10 or less**
< 2:05/500m = 1000m
< 2:30/500m = 850m
< 2:50/500m = 700m
> 2:50/500m = 600m

Happy Bring a Friend Day! See you there?!