Pull-ups

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walks
  • Training Bar Press
• Max Toes-to-Bar
  • row at recovery pass
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Ski Erg Recovery Pass

14 min AMRAP

• 400m Run
• max strict pull-ups
• max dips

Complete as many rounds as possible. This workout is based on CrossFit®’s workout of the day.

Jackie: For Time

• 1000m Row
• 50 Thrusters (45/35)
• 30 Pull-Ups

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

Metcon

For Time 30 min time cap (partner wod)

• 100 GHD
• 2000m Row
• 100 pull-ups

One partner works and one partner bear-hug carries med-ball (50/30). Split work as needed.

Metcon

30 min AMRAP

• 1000m C2 bike or 24/20 cal Assault Bike
• 8 GHD Sit-ups / Toes-to-bar
• 8 Strict Pull-ups

Metcon

EMOM – Death by Assault Bike

• 1 cal the first minute
• 2 cal the second minute
• 3 cal the third minute
• etc

Go until you cannot achieve the calorie count for that minute.

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Training Objectives

• Honor those who gave their lives in service to our country

Murph

• Run a Mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run a Mile

Metcon

3 rds For Time (25min Time Cap)

• 12 x Burpee Pull-Ups
• 12 x Clusters (135/95)
• 25 cal AB

A cluster is a squat clean into a thruster.