CrossFit / CrossFit Express

Skill/Strength
L-Sit Rope Pull Ups
5x6

Change upper hand after each set. Do normal rope pull ups if you can’t do the L-Sit.
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Conditioning
Hero WOD: "White"
5RFT: (TC: 30')
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with plate held overhead
Run 400 meters

Scaled: 8 banded strict pull ups - knee raises AHAP - 5/10kg
Rx: 15/20kg

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