Salt Lake City CrossFit – WOD
15 cal assault bike
Group warm-up starts on the hour!
A: Weighted Pull-ups (Work to a 1RM weighted pull-up in 7 mins )
* or do 6X3 CHALLENGING BW/band pull-ups if you don’t have strict weighted yet!
B: Pull-up complex: 1 strict + 3 kipping pull-ups + 2 chest to bar pull-ups (4-5 sets! )
For perfection!! Rest 1:00-1:30
With a partner relay style:
6 rounds each:
12/10 cal row
7 chest to bar pull-ups
25 double unders
time cap 22
3-5 mins machine
Stretch and cool down!