VIDEO: Productive Application of Force

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CrossFit:

For time: Chest-to-bar Pull-up

Chest-to-Bar Pullup:
-Option 0: Banded Pull-Ups 5x5 (Increase Challenge)
-Option 1: Chest-to-Bar + Tap Swing, 5x(2+1)x5
-Option 2: Strict + Kipping Chest-to-Bar, 5x(1+1)x5
-Option 3: Shoulder Width Chest-to-Bar, 5x5

Then,

For 5 cycles:
AMRAP in 2 mins of:
21/15 Row Calories
Max Rep Toes To Bar
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Performance: 15/12 Cal Row Toes as high as possible
Fitness: 12/10 Cal Row Knee Raises

Video: