CrossFit Cambridge – CrossFit
Shoulder Press (5 Sets of 3)
Strict Pull-Ups (See Below)
5 Sets of:
3-8 Pull Ups
Make them as difficult as possible. No bands.
Negatives, from a kneeling position, but no bands.
You can add a tempo to them or add weight.
Metcon (20 Rounds for reps)
20 Minute EMOM:
Odds: 20/15 Calorie Row
Evens: 8 Front Rack Lunges (4/leg)
Usual rules apply for the calories. Choose a weight that will allow you to get 8 lunges in every single round.