12.08.2016

CrossFit Silos – CrossFit

Metcon

40 min AMRAP: Row-DUBs (AMRAP – Rounds and Reps)

This is your endurance day. Complete as many rounds as possible in 40 minutes of:

-Row 500 meters

-100 double-unders OR 2 min of double-under attempts

Score: Count each 500 meter row as 5 points, 100 DUBs as 100 points. If scaling to attempts in a 2 minute period- still count each successful DUB as 1 point.
Compare to Crossfit Mainsite Workout from Friday 161021

Cash Out

3×3 @5550 Tempo Strict Pullups (3×3)

5 sets of 3 tempo pullups using 5 seconds up, 5 second hold at the top, 5 second count down and 0 seconds holding at the bottom. Each set of 3 should take about 45 seconds. Rest as much as needed between sets.
To scale, decrease tempo, scale to a racked barbell or 5×3 negatives.

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