A. Pull-up strength:
- 3 max effort sets of strict pull-ups
- 3 max effort sets of strict chin-ups
B. From crossfit.com on July 14 2018 (https://www.crossfit.com/workout/2018/07/14#/comments):
4 rounds for time of:
1 length of the gym barbell overhead walking lunges (135/95) – This is about 40′. The original workout calls for 50′, but we’ll shorten it slightly so you don’t need to turn around. Front rack lunges are also an option if your overhead position is limiting.
25 GHD sit-ups.
Modify the GHD sit-ups to 10-15 if you’re new OR scale to 20 sit-ups. GHD sit-ups are a potent exercise, and not a lot of you are ready for 100 reps just yet. Scale wisely!