Warmup start this at 10:00

Do all of Crossover symmetry


Do the whole kipping warmup

Lift start this at 20:00
15:00 to establish:
1RM weighted pullup (any grip)

Suggested strategy:
An easy set of strict pullups with a quick pause at the top

3 pullups with a light weight

3-6 (depending on anticipated max) singles building every 2-3 minutes to something heavy by 12:00

1 pie in the sky attempt right at 15

Then, do a few thrusters, row sprint starts, and kipping pullups

CrossFit Workout start this at 40:00

1000m row
50 thrusters 45/35
30 pullups

1:00 pec smash
1:00 banded lat stretch

Coach’s Note
Most of us should be aiming for sub 9 for guys and sub 10 for ladies. The best scores will likely be in the 7-8 minute range today. For the best scores, you’re going unbroken on the thrusters and pullups, so it’s about how fast you can push the row without having to break. For most of us something like 25/15/10 on the thrusters, and 3-5 sets on the pullups will be an optimal strategy.

Scaling wise, scale if:
The 1000 m row will take you more than 4:30/5:00
The thrusters will take more than 5 sets. (Scale reps)
The pullups will take more than 8 sets