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Weighted Strict Pull Ups (Weight)

Weighted Strict Pull-up

On the 2:00 x 6 Sets:

5 Weighted Strict Pull-ups


Smaller Banded Pull Ups or Jumping

Pull Ups with a Slow Negative
If you have a weight belt wear that.

You can also hold weight (bumpers, kettlebell, dumbbell) between your knees or feet


“Don’t Stop Me Now” (Calories)

“Don’t Stop Me Now”


Max Calorie Bike

Every 3 Minutes [Starting at 0:00]:

50 Double Unders (75 singles)

12 Burpees


Cals on any machine

RX+-Same as RX

RX-As Written

50-59-50 Singles, 8 Burpees

60+-50 Singles, 6 Burpees

Basics-40 Singles, 6 Burpees

We have two parts to today’s workout, starting with some weighted strict pull-ups

In order to build in some recovery time, a new round begins every 2 minutes [0-2-4-6-8-10]

The 5 reps within that 2-minute window are designed to be completed unbroken

Athletes have the option to increase weight with each set or stay at one load across

These are to be performed with the palms facing away from the body

Our metcon that follows is scored as total calories accumulated over the 18 minutes

The jump rope and burpees every 3 minutes will interrupt our progress on the bike

Complete the listed reps on the rope and burpees before moving back to the bike/rower

Rope and burpees happen on the [0-3-6-9-12-15]

These should take no more than 2 minutes to complete, giving you at least 1 minute on the bike/rower


Choose a rep number or variation that takes 1 minute or less to complete