Today CrossFit released the Affiliate Playbook, a collection of digital resources, tools, and best-practices from successful affiliates around the world. The playbook has resources to help CrossFit gym owners navigate all aspects of CrossFit gym ownership.
Learn MoreCrossFit Launches Affiliate Playbook10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 200629.
Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.
Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups
Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back