A: Gymnastics Strength & Skill Weighted Pull Ups, 3 - 3 - 3 - 3 - 3

• Only add weight if you are able to string strict pull ups together.
• If you are scaling to a band add in more reps to each set (5 sets of 5 reps) and DO NOT add weight.
• No kipping!
• Choose your option as per your ability today.

. B: 3 Rounds For Time . 21 Dumbbell Thrusters (20 / 15 kg) 7 Bar Muscle Ups / Burpee Chest To Bar Pull Ups China Town Run

• Scaling the Bar-MU can involve many choices. Talk to your coach on hand to determine the best choice for you today.
• Must be out on final run by 17:30 otherwise an 18 Minute Time Cap will come into play.

    .   . Post Pull up work and WoD time to Beyond The Whiteboard.

Niki belting out some unassisted Pull Ups in a WoD for the first time!!!

CrossFit works!! Way to go Niki!!

 We rock the weighted Pull Up in style up on the Rooftop! 

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AM & Lunch

PM classes

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