Friday 10.18.19


CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 4


Skills EMOM 10:00
Kipping C2B Pull-ups*
25 Double Unders

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


3 Rounds for Time
800m Run
20 KB Swings (Heavy)
10 Pull-ups

*Run Scaling:
If you have a:
Sub 7:30 Mile: 800s
7:30 - 10:00 Mile: 600s
10+ minute Mile: 400s