/var/www/html/wp-content/themes/Divi/single.php Thursday December 29, 2010 | Spartan CrossFit

Take 10 minutes to get as many pull-ups as you can get. Rest as needed. Focus on using many varieties of pull-up methods (kip, butterfly, strict or deadhang, overhand grip, under hand grip, mixed grip) but NO ASSISTANCE!!

then for time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

*sub 100 burpees orĀ 200 double undersĀ for the run if you choose not to run, or 1600 meter rows