North Raleigh CrossFit: 11/04/16


6×2 @ 80%, rest 60 seconds


8 min to work with a partner on Pull-ups.

Ring Rows with 2 second holds on top
Static Hanging Holds on bar
Static Chip Up OVER the bar holds
Work kip only
Sets of 2-5 Strict Pull-ups
Small sets of UB kipping/butterfly pull-ups
Larger sets of UB kipping/butterfly pull-ups


5 min of Max Calories Rowed
-directly into-
5 min of Max Effort Front Rack Box Step-Ups (115/80)

*Everyone will row first. Groups will delay starts on rowers if necessary. 30 second delay, so transition off quickly so group behind you can transition on quickly.
*Bottom right button then top right button to reset your screen.
*Everyone will have two scores to record.