WORKOUT OF THE DAY

Friday, 8 March 2019

Interested in joining our April Elements group? Sign up here to reserve a spot.

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CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!

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Part A:
In 15 minutes, build to 1RM weighted Strict Pull Up

If you don’t have a strict pull-up, then follow the below protocol:
Min 1-5
EMOM: 10 PVC Lat Pulldowns

Min 6-10
EMOM: 10 banded strict Pull Up

Min 11-15: 3 attempts max chin over bar hold – rest :60 second between attempts

Part B:
EMOM 12 mins
Min 1: 6 Bar Muscle ups
Min 2: 18 Wall Balls (20/14 – 10/9’)

C: 12 C2B
M: 12 Pull Up or 12 Ring Row

Part C (only if doing Open):
Open 19.3
Briefing at 630pm with heats starting thereafter.

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Even if you’re doing the Open today, my suggestion is you take the time either today or over Open Gym to build to a 1RM weighted strict pull-up. It’ll be good to know how that number moving forward.
Part B is pure fitness. If you do it, try and finish each round in about 45 seconds you can quickly transition. This is going to be very difficult.

If you’re doing the Open, as always, move with integrity and have a blast.