CrossFit Now – CrossFit
WOD
“Heldum” Run C2B BFB (Time)
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees
RX+-As Written
RX -Chin over Bar
50-59-Jumping Pull Ups
60+ -Ring Rows
Basics-15/9 Run, 12/9 Run, 9/9, Jumping PU, Just Burpees
DESCRIPTION
Using all bodyweight for this medium to longer time domain workout
The goal today is to push through larger sets of chest to bar pull-ups while steadily moving forward on the runs and burpees
We expect this piece to take around 15-25 minutes to complete
CHEST TO BAR PULL-UPS
The chest to bar pull-ups is the only movement that changes throughout the workout
The reps will decrease by 3 each round, ranging from 21-9
If you have 21+ reps unbroken when fresh, complete the workout as written
If you’re under that number, consider reducing reps or choose a variation from the “subs” list
BAR-FACING BURPEES
There is no other barbell movement in the workout, so we’ll set up a bar to complete this station
You can jump up or step up out of the burpees
Jump over the bar by taking off with two feet