CrossFit Cambridge – CrossFit


Weighted Pull-ups (4-4-4-4-4)

Same rules as last time.

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 4, that’s great. If you cannot, just complete 25 (yes, not 20) 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 🙂


Fore! (AMRAP – Reps)

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.

4 minutes of rowing

4 minutes of burpees

Log total reps
135/95. Measure cals. Choose a weight that will net you between 25-40 reps.