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.
Weighted Pull-ups (3x3x3x3x3)
after each set 10 GHD Sit ups!!
CrossFit WOD(AMRAP – Reps)
Row 50 Cal
30 Bench Press 95/55
30 Box Jumps 24/20
30 Walking Lunges