Main – CrossFit
Metcon (2 Rounds for weight)
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)
When the clock hits 12 minutes…
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.
Row Sprint Pyramid (5 Rounds for time)
Row 100, 200, 300, 400 & 500 meter sprint. Rest two minutes between each round. Objective in to increase V02 max, therefore, there is no pace, row at 100% effort every round.