CrossFit
Strength
Exercise: Weighted Pull-Ups/lbs
Reps: 1 – 1 – 1 -1
Comment: This is from a dead hang – You must start the pull up in the extended position and hold for a 3 count and then begin your pull up. If you do not have pull ups, use this time to work to your lowest band assistance.
Metcon
Partner WOD – 1 Person Working at a Time
10 Rounds for Time
Run 200M
12 Burpees
12 KB Swings
Partner A runs 200M – Partner B starts 12 Burpees when Partner A gets back, Partner A does 12 KBS, Partner B takes off on 200M run – Continue until 10 Rounds are complete.
Result Type: Time
Male Rx: 1.5 pood
Female Rx: 1 pood
