Superset for 5 sets –
Pull-ups (scaling variants listed below)
Back-Racked Reverse Lunges, 8L/8R, non-alternating, AHAP, ascending
Prerequisite – athlete must have achieved strict pull-ups and have a minimum of 5 unbroken kipping.
5 sets of ME unbroken kipping pull-ups
Prerequisite – athlete must have achieved strict pull-ups
Minimum of 5 kipping pull-ups per set for 5 sets; sets can be broken
5 pull-up negatives per set for 5 sets; sets can be broken
10 strict banded pull-ups or 10 challenging ring rows per set for 5 sets; sets can be broken
Back Rack Reverse Lunge (5 x 8L/8R, non-alternating, AHAP, ascending)
From a rack, barbell is placed on the back. Athlete will then take a reverse lunge step, focusing on keeping an upright torso.
From CrossFit.com – June 27, 2013
Complete as many rounds as possible in 12 minutes of:
20 Penguin Jumps instead of 25 DU