Tuesday Workout: 5 Rounds, Strict Pull-ups

178

WOD

Level 1

3 Rounds for Time of:

  • Run x 400m
  • Russian Kettlebell Swing (40/20) x 20
  • Abmat Sit-up x 20

Level 2

5 Rounds for Time of:

  • Run x 400m
  • Kettlebell Swing (53/35) x 20
  • Abmat Sit-up x 20

CASH OUT

3 x Max Rep Strict Pull-ups.  Scale pull-up variation so that your working sets are 10+ to start.  If doing negatives, perform 3-5 negatives for 3 sets.  Rest 1-2 minutes between sets.

*Make sure you have cooled down a little from workout and put all your stuff away prior to starting.

ANNOUNCEMENTS

  1. Ladies Night – WOD and Wine!  See Here for Details!  *Please note* that we are hosting this at the gym on March 25 at 5:45PM, and the regular CF Class at 5:45PM will be canceled.
  2. You can win a FREE month of membership just by posting cool stuff to social media (click here for details) and tagging CrossFit Charlottesville and putting hashtags #thisiscrossfitcville #crossfitcharlottesville
  3. Survey Time: Please click here to fill out our survey!  It will help us serve you better and continue to make improvements in the gym.  Thanks in advance!

7 thoughts on “Tuesday Workout: 5 Rounds, Strict Pull-ups

  1. WOD: 20:45 Rx
    PUs: 10, 10, 9 w/ purple band

  2. 18:21 rx (with stroller, of course my child falls asleep on the last run up the hill!!)

  3. 21:11rx
    Pu: 6,6,5,5,5 red band

  4. 19:00 subbed row for run

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close