CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes “Nicole” (AMRAP – Reps)

As Many Rounds and Reps as Possible in 20 Minutes of…

400 meter Run

Max Pull-Ups

On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up.

Score is the total number of Pull-Ups completed (cumulative across all rounds) before the 20-minute clock stops.

Modify the run by decreasing distance to 200 or completing a 30/24 Calorie Bike. Keep in mind that the row and ski will hinder this workout and could end up being way too much pulling.

Modify Pull Ups by competing banded pull ups, seated barbell or ring pull ups, or ring rows.

Nicole (AMRAP – Reps)

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.
Log Here as Well For Benchmark Tracking