Workout of the Day
SKILL: Kipping Pull-Up
METCON
Alternating Rep Rounds for time of:
15-9-6 Squat Cleans
30-18-12 Kipping Pull-Up
Notes
Go heavy enough on the Squat cleans that you’ll need to perform them as steady singles.
(..165/135/115/95/75..)
Adjust the volume on the kipping pull-ups to balance with the cleans.
30-18-12: (60 reps)
21-15-9 (45 reps)
Strict 15-9-6 (30)
CrossFit Group Class Programming Template (WK2/12)
Congratulations to all the CFSBK athletes that qualified for QuarterFinals either in the Open or masters divisions!
These athletes ranked top 10% in the world in their divisions and may move onto the next round of competition. Absolutely incredible!!!
Whitney Hubbard
Erick Pinto
Connor McCormick
Dan Calanca & Toni Smith
Ashley Macha
Laura Siegle
