Crossfit Garage – CrossFit
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Perform 400m run, then complete as many pull-ups as possible in a single set (unbroken). As soon as the set of pull-ups breaks (athlete touches floor with feet), continue into another 400m run.
Score: Completed full rounds and post number of pull-ups completed for each round to comments
Scaling: Band-assisted pull-ups, jumping pull-ups, ring rows, 200m run
‘Nicole’ (AMRAP – Reps)
AMRAP 20 minutes:
400m Run
Max Pull-ups
Bright Spot
400m Run (Time)
Max Effort 400m Run
Pull-ups
Intended Response
Pace yourself on the runs. Think of the runs as recovery runs, as a break between sets of pull-ups. Knowing your pull-up skill level, plan an attainable goal of reps per round. Try not to reach failure on the sets of pull-ups, especially in the first half of the workout. Make sure to stop 3-5 reps before reaching the point of failure to help keep the upper body fresh.