181108

CrossFit (Performance)
A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

B.
Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

CrossFit Light (Fitness)
A.
Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
6 Dumbbell Man-Makers