Pull ups (strict) – every minute on the minute for 10 minutes perform a negative or a suitable rep range between 1-5 reps depending on your strength. If you have performed this recently and hit straight sets across, increase.
As many reps as possible in 7 minutes:
2 front squats (50/35kg)
4 front squats
6 front squats
Keep adding 2 reps to the front squats until the time is up. Score is total number of front squats.
Looking to start with CrossFit SE11 in Vauxhall?
If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.