Tuesday Workout: PU Test make-up, 3 Rounds with Rest

TEST

If you were unable to come in on Monday, please make up the following test and post your score on the whiteboard and in the google form.

• 1 attempt at a max set of Strict Pull-ups (pronated grip)

*Must achieve full lock-out (extension) at bottom, and reach chin over bar at the top.

If you can’t do a strict pull-up, don’t stress it. This pull-up cycle is meant to be adaptable for someone with 0 pull-ups as well as someone with 20+ pull-ups.

Google Form: PLEASE RECORD PULL-UP SCORE HERE!

WOD

Level 1

3 Sets For Total Working Time:

• Run x 250m
• Hang Power Clean x 10
• V-Up x 15
• Jump Rope Single x 40
• Burpee x 4
• Rest 3 Minutes

Level 2

3 Sets For Total Working Time:

• Run x 400m
• Power Clean (155/105) x 10
• Toe to Bar x 15
• Double Under x 40
• Rest 3 Minutes

Try to be consistent across the 3 working sets. Total working time = finish time minus 6 minutes of rest periods.

ANNOUNCEMENTS

1. Thanks to everyone who came out for our first Ladies Night!  We hope everyone had a great time.
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!