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Another Main Site Check-in

January 15, 2019

If you have been looking at the CrossFit main site, they have been bringing the ruckus on the strict movements.  Strict pull-ups have come up on at least 3 workouts since the new year.

We will begin sprinkling them into the programming, because it’s just good for you.

Workout of the Day


Back Squat

8 sets of 4, 65%



Perform as many Thrusters 65/45 as possible

At the top of every minute, perform 5 strict pullups. If this is too many, go down to 3. If you do less than 3, do 3 kipping pullups. If you can’t do 3, do 2 or 1. If you can’t do 1, do 5 body pulls

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