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April 25, 2017

Skill

10×3
Strict Chest to Bar Pull-Ups

Today we’re upping the ante with the strict pull-up and giving strict Chest-t0-Bar pull-ups a try.  If you are unable to actually make contact with your chest here just focus on pulling as high as you can for each rep. If 3 is too many you can complete 10 sets of 1 or 2. If you do not have strict pull-ups yet perform 10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

WOD

In front of a clock set for 12 minutes:

1 minute of Double Unders
1 minute of Two Arm Dumbbell Suitcase Lunges 50/35lb
2 minutes of Double Unders
2 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb
3 minutes of Double Unders
3 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb

Workout notes: This couplet features a time priority format introduced at CrossFit.com.  Your score will be the total number of repetitions you complete of each movement so make a good effort with both.  Make sure to choose dumbells that you can do multiple lunges in a row with without swinging the dumbbells and while keeping your chest upright. If classes are crowded find someone to share dumbbells with and start at opposite stations.

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