Thursday, January 8, 2009


Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.


Enlarge image

"Ever wonder what happens at a CrossFit Gymnastics Cert?" by Jeff Tucker, GSX Athletics - video [wmv] [mov]


Mike Livergood said...

wow, tough one, I actually did this one wrong. I should have completed each round, after dropping and not move onto the next round. so, each drop would be a set, time: 10:33 45lbs first set, 25 2nd and 3rd set, 10 lbs 4 and 5th set. no weight 6-10.

Anonymous said...

Ya and Im almost positive we were suppose to do as many rounds as we could to completion not all ten if ytou couldnt complete them so really I only would of got like 3 rounds

Anonymous said...

32:58 45lbs for the first 3 rounds 25lbs for the next 2 and 10lbs for the last 5

Anonymous said...

i was a coward today