Friday 10.11.19


CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 3


Skills EMOM 10:00
Kipping Pull-ups*
25 Double Unders

-Pre-requisite for Kipping = 3 Strict Pull-ups.
-Each Round, do 1/10th of a Max Set Kipping Pull-ups or strict pull-ups.
-If you do not yet have 3 strict pull-ups, do 3 jumping pull-up negatives each round lowering yourself as slowly as possible.


In Teams of 3
25:00 AMRAP
Max Distance Row*

*Alternate teammates whenever.
*For someone to row, one teammate must be holding a regular or side plank on elbow(s).