Pullups, Swings, Burpees 07.15.2016

Seaward CrossFit – CrossFit

F/S: Seaward Pull-Up Complex (Weight)

12:00 to set heaviest

3 weighted strict pull-ups

5 strict pull-ups

7 kipping pull-ups

*Must be done as complex. Rest as needed between sets.
Have a partner assist with managing weight. They can place weight between legs or feet and remove it after weighted pull-ups are complete and before strict/unweighted pull-ups begin. You cannot come off the bar for it to be considered a complex.

F/S: Metcon (Time)


10 rds

5 burpees

10 American swings (2/1.5)

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