Main – CrossFit
1: 1 Min AMRAP Strict Pullups (AMRAP – Reps)
Chin must come over the bar. Do not count the rep if it does not come over the bar.
2: Metcon (No Measure)
A. 6 x 1 Legless Rope climbs ( 15′ or as high as possible) + 3 Rope Climbs with legs
B. 7 Minute EMOM: 4-7 Kipping CTB Pull-ups
C. Perform the Push-up 5 Complex with Band resisted ( Light resistance Band)
keep reps maintainable, if you know you can always hit 3 in each position, then hit 3.
D. 4 x 5 GHD Situps