CrossFit Modern – CrossFit
Modern Pull-Up Progression (Week 3) (AMRAP – Reps)
EMOM x5
2-3 Negative Pull-Ups
5-7 second negative, plus a 3 second active dead-hang at the bottom
If you can control the decent longer than suggested, do so!
-directly into-
EMOM x10
Min 1: 15-20 Banded Seated Lat Pull-Downs
Min 2 : 8-12 (per arm) Alt. Gorilla Rows (KBs)
Increase the weight on the gorilla rows from last week.
Tandem Rowing Racers (Week 3) (Distance)
With a Partner
Row for MAX Meters in 20 Minutes
Partner Farmer Holds 2x 35/25lb DB’s
*rower cannot row unless KB are at the side
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