CrossFit Cambridge – CrossFit


Weighted Pull-ups (5 Sets of 5)

Option 1: Weighted pull ups. Increase weight each set, or find a working range for all sets. Up to you.

Option 2: Strict pull ups. If you can do 5 sets of 5, that’s great. If you cannot, just complete 25 total strict pull ups.

Option 3: Negatives. Complete as many strict pull ups as possible, once you are no longer able to pull yourself up, complete the remaining as negatives. 3-4 second eccentric. Go through the ENTIRE range of motion.

Option 4: Negatives in a band. This would be for those of you who are still developing your pull up. 20 total reps.

**If you’re doing negatives or a variation and you complete them in less than 10 minutes, they are not hard enough. Make them difficult! Your coach will help 🙂


Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Box Jumps (30/24″)

7 Power Snatches (135/95lbs)

*This should be a “manageable” EMOM for at least the first 3 minutes. I said manageable – not easy.