6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm CrossFit
Don’t forget how much you can gain from those strict weighted pull ups. if you want the kipping pull ups to get better or you are still trying to get your first, you need these to get you where you want to be.
Extra Reading
Weighted Pull-ups (3x3x3x3x3)
Get as heavy as you can for 3.
after each set 10 GHD Sit ups!!
after each set 10 GHD Sit ups!!
CrossFit WOD(AMRAP – Reps)
18 minutes
Row 50 Cal
30 Bench Press 95/55
30 Box Jumps 24/20
30 Walking Lunges
Run 800m
Row 50 Cal
30 Bench Press 95/55
30 Box Jumps 24/20
30 Walking Lunges
Run 800m
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