CrossFit Workout 2/12/19 Tuesday

Warmup
3 Rounds:
10 calorie row
20 kip swings
10 upright rows/arm

Skill:
6:00 of working on Box Pullups https://www.youtube.com/watch?v=8DaUs8jga6U
then, if you have pullups do:
3 Rounds
6-10 perfect kipping pullups
4-6 strict pullups

If you don’t have a pullup, do a pullup program workout instead of the 3 rounds.
If you don’t have that, hop in with a friend on theirs, and ask John to send it to you.

CrossFit Workout
For time:
1-10
Pullups (Rx+ chest to bar)
20-2
Row calories

Coach’s Note
Use the skill portion to dial in your kipping technique. You can do the box kipping even if you don’t have strict pullups. The CrossFit Workout goes 1 Pullup, 20 cals; 2 Pullups, 18 cals, etc. It should be grippy and steady. If you’re very proficient at pullups, fight to row hard and keep your pullups unbroken.

Lift
12:00 To find a Max Snatch
12:00 to Find a Max Clean