Main – CrossFit
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes
8 Box Jumps 30/24″
Go go go. Get the HR jacked and be done with it.
D. Olympic Lifting
15 minutes to find 1RM Clean and Jerk
D: Clean and Jerk
E: Strict Pull Ups
Max Strict Pull Ups
this score is your best set
E1: Metcon (3 Rounds for reps)
Three rounds of:
1 max set of Strict Pull Ups in 60 Seconds
Rest 60 Seconds
Score is total Strict Pull Ups
*It is NOT max reps in one minute. It is max reps in one max set within the minute.
*Any momentum generated from Hips/Legs not allowed.
*Full range of motion required, full dead hang at the bottom, chin clearly over bar at top.