Workout of the Day
21 Front Squats
21 Kipping Pull-Ups
15 Front Squats
15 Kipping Pull-Ups
9 Front Squats
9 Kipping Pull-Ups
6 Front Squats
6 Kipping Pull-Ups
3 Front Squats
3 Kipping Pull-Ups
In 20:00 either complete or get as far as you can in this workout.
This workout includes a 1.25 mile run and 54 Kipping pull-ups and Front Squats. For the Front Squats choose a weight that will challenge you (115/95/75/55/45/..) but not have to perform any round in more than about 2 sets.
If the kipping pull-up volume is too much or you’re performing a strict or banded version scale to (15-9-6-3-1). Ring Rows are full volume.
CrossFit Group Class Programming Template (WK1/9)
Coach Katie with her quinceañera, shrine from the gym’s 15th anniversary party
A little bit of a throwback but some of you new jacks may not have seen this awesome video about one of our favorite CFSBKers. CrossFit is for everyone!!!!