Pull-ups

“Chelsea” 30min EMOM

• 5 pull-ups
• 10 push-ups
• 15 air squats

If it is too easy and a rep or more of each. If it is too hard, turn it into an AMRAP or reduce a rep or more of each.

For Time

• 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
  • cal row
• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Box Jumps
  • Pull-ups

Half – Murph

• 800m Run
• 50 Pull-Ups
• 100 Push-ups
• 150 Air Squats
• 800m Run

CrossFit’s® Cindy – 20 min AMRAP

• 5 pulls-ups
• 10 push-ups
• 15 air squats

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

• 5 burpee pull-ups
• 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

• Establish 1-rep-max thruster (from the floor)

CrossFit® Open 23.1

14 min AMRAP

• 60 Cal Row
• 50 Toes-to-Bar
• 40 Wall Balls (20/14)
• 30 Cleans (135/95)
• 20 Muscle-ups

Alternate Version

1 rd For Time

• 60 Cal Row
• 50 Toes-To-Bar
• 40 Wall Balls (20/14)
• 30 Cleans (135/95)
• 20 Pull-Ups

3 rounds for Time

• 30 Squat Cleans (95/65)
• 30 Pull-Ups
• 800m Run

Split up squat cleans and pull-ups as needed
Modify CrossFit® WOD, Badger

6 Rounds for time (40min cap)

• 7 Ring Dips
• 7 Thrusters (95/65)
• 7 Toes-to-Bar
• 7 Deadlifts (255/165)
• 7 Burpees
• 7 KB Swings (70/53)
• 7 Pull-ups

2 x 25m overhead med ball carries.

10 min AMRAP Air Runner

• :30 Max Meters
• :30 Rest

10 Min AMRAP – You go, I go

• 25m Run
• 3 pull-ups
• 5 push-ups
• 8 Air Squats

Cash-out: 50 Sit-ups

8 rounds for time (30min cap)

• 200m Run / 600 m Bike
• 2 Squat Cleans (145/105)
• 8 pull-ups
• 10 push-ups