Sunday Funday

CrossFit Springfield – Group WOD

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Strict Pull-Ups (5×5)

Make this challenging so if you need to add weight do so. 5 pull-ups consecutively must be perform for the set to count. Ex. If you perform 3 and then 2 for a total of 5 reps, repeat that set with a scale that will allow you to do 5 reps. So in turn, you would have peformed an additional set.

Metcon (Time)

3 Rounds

300m Run


3 Rounds

5 pull-ups

10 SDHP 75/55

15 Push Press

Workout format: you’ll run 300 meters and then perform 3 rounds of the prescribed movements, once 3 rounds are complete, you’ll run 300 meters and repeat the 3 rounds of the movement. Continue this, until the end.

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