Main – CrossFit
SKILL
Spend 15 minutes going through the progressions of the kipping pull-up.
It’s important that you have first developed the strength needed for a kipping pull-up. You must be able to do a minimum of one strict pull-up before attempting kipping pull-ups.
Spend some time warming up the weight for the deadlift and make improvements as you increase the weight
WOD
For time
21- 15- 9
-Deadlifts (70kg/105kg)
-Pull-ups
SCALING
Reduce weight
Banded pull-ups/Ring rows
