Strength

10 minutes to find a Weighted Pull Up 1rm

or

If you cannot perform a weighted pull up

Every minute on the minute for 10 minutes

Perform a hard set of 3, 2, or 1 strict pull ups.

So for example if you are doing an easy 3 with a green band, and you can move down to a blue and perform 2 or 1 every minute on the minute, it is preferable.

Wod

3 minute amrap

5 Thrusters 115/75

7 Toes to Bar

1 minute rest

2 minutes amrap

Double Unders

1 minute rest

1 minute amrap

Ground to overhead 115/75

Look below for the reasons we are so strict for judging during the open! You aren’t doing anyone favors by counting shitty repetitions

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and now for something more inspirational from some people with better reps than mr. golden

Crossfit open on one leg Scott Sandusky

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