Pull-ups + Legless Rope Climbs/Lunges/Running

Jun 25, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

3 Rounds of:

20 Banded Face Pulls

15 Hollow Rocks

10 Scap Pull-ups

2 Rounds of:

3-5 Strict Pull-ups

20 Walking Lunges

200m Run

Strength

Weighted Pull-ups (chin-up grip only)

Build to a heavy 2-rep in 10 minutes, then 3×3 @ YOUR PICK every 2 minutes, together.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

1 Legless Rope Climb, 15 ft. (Rx+: must be legless ascent AND descent)

50 Walking Lunges

400m Run
Scale for 1 Legless Rope Climb: 5 Rope Pull-ups. If rope pull-ups cannot be performed, sub with 8 chin-up grip pull-ups.