pick a set up based on what you got last week.
Perform near maximal unbroken pull ups, rest, repeat.
A) If you got 15+ reps last week
- 3 rounds max unbroken 3 min rest between sets
B) if you got 10-15 reps last week
- 4 rounds max unbroken 2 min rest between sets
C) If you got 5-10 reps last week
- 6 rounds max unbroken 1 min rest between sets
D) If you got less than 5 reps last week
-EMOM 8, 30 sec of work linking reps together, 30 sec rest
SCORE = total reps completed.
E3MOM for 4 sets:
12x Burpee Box Jump Over (24/20")
20/15x Cal Row
Yes, I know two days in a row of burpees... Work to be efficient in the footwork down, up and over the box. If the workload prescribed takes you longer than 2:15 to finish lower the repetitions on the BBJOs. Must be box facing.
Weighted Tempo Step Downs on the Box
Fort Collins Crossfit
1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528
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