West Little Rock CrossFit – CROSSFIT
1 set max rep chest to bar pull-ups (butterfly, kipping, or combo)
Standard pull-ups (Kipping or butterfly) or max reps of strict pull-up progression
*If you do regular pull-ups record your score in the section below instead.
Set 1 – 65% x 6
Set 2 – 70% x 5
Set 3 – 75% x 4
Set 4 – 80% x 3
Set 5 – 85% x 2
Set 6 – 75% x max reps
Start with moderate load and follow the same rep scheme to build up to a heavy set of 2 in the 5th set. Then, for the last set of max reps use the same load used in your third set and record that weight in the comments below your score.
Metcon (4 Rounds for reps)
Every 3 minutes for 12 minutes (4 rounds):
90 seconds to perform:
Max rep Dubs with remaining time
Rest 90 seconds
*Record total reps for each round(KBS + Dubs/alt singles). Scale is max alternating single unders.