STRENGTH
Weighted Pull-up, 3 x 3*
Right into, “death by” strict pull-ups (maximum of 10 minutes)
*Do set of weighted pull-ups every 2 minutes (at 0:00, 2:00, 4:00, then start “death by” strict pull-ups at 6:00 until you fail or make it through 10 sets – i.e. at minute 15:00)
Notes: If you do not have strict or bodyweight pull-ups, choose one of the following options or modify as needed (i.e. bands, etc.):
- Negatives: 5 sets of 3-5 reps (with 5 second descent, 5 second pause between reps). Rest 2-3 Minutes between sets!
- Ring Rows: 5 sets of 10-15 Reps
WOD
Level 1
AMRAP 16:
- Run x 250m
- Air Squat x 20
- Push-up Hands Elevated x 15
Level 2
AMRAP 16:
- Run x 400m
- Sandbag Front Squat (50s/30s) x 15
- Push-up x 15
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35#
made it through 6 in the round of 10… so close!
4 + 400m with 42# sandbag
4 + 8 FS
4#x2, 6#x1; round of 5
4+47m (30#, rowed 2 rounds, 25 cal bike 2 rounds, then row)