Main – CrossFit

Weightlifting

Weighted Pull-ups

Pull up Complex
5 sets of:
3 weighted Pull ups – place weight between legs, drop it after final rep w/o coming off the bar.
then
5 Strict Pull ups
then
7 Kipping Pull ups
The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.

For those that do not have a pull-up or weighted pull-up, work on getting a pull-up or get as many strict pull-ups as possible.

Log the heaviest set of 3 you do.

Metcon

WOD (AMRAP – Reps)

5 rounds
1 minute Row
30 seconds rest
1 minute KBS 24/16kg
30 seconds rest
1 minute DU
3 seconds rest
Everyone does DU unless your singles need work.