170503


CrossFit Cambridge – CrossFit

Strength

Weighted Pull-ups (1RM)

Take as few sets as possible to find a 1RM STRICT weighted pull up. No kip at all!

Strict Pull-Ups (Max Set )

After your 1RM weighted pull up, complete 1 set of bodyweight only strict continuous pull ups.

Same regular pull up rules apply if you don’t have strict. 20-25 negatives in sets of 4 or 5 with 4-5 descent.

Conditioning

OPT Vs. Freddy Camacho (Time)

7 Rounds For Time:

10 Sumo Deadlift High Pull (95/65lbs)

10 Ring Dips

12:00 Cap

Scale the ring dips as needed. They should start out quick (less than 30 seconds) and should end MAYBE a little slower (1:00 max)!