Crossfit

A) 3-5 sets max effort strict drop set pullups

Choose from the following:

1) Max weighted pullups to unassisted pull-ups

2) Unassisted strict pullups to banded strict pullups

3) Assisted pullups to more assisted pullups

Superset with 3×1 minute weighted elbow plank

B) For time

Regionals Event 5 2018

complete with a partner:

50 hspu

50 toes to bar

50 cal assault bike (or row)

50 db box step overs

50 ft right arm db lunges

50 ft left arm db oh lunge

(50/35lb (24/20″ box)

*For lunges, one db is locked out overhead and one db is in front rack

*20 minute cap

*Split up reps as desired. One person works while other rests

Rx-Plus

70/50lb dbs as per the regional standard