CrossFit Empirical – CrossFit

1: Strict Nicole (AMRAP – Reps)

OPEN – PERFORMANCE – FITNESS

“Strict Nicole”

AMRAP 20:

400 Meter Run

Max Strict Pull-ups
Score is Total Pull-ups.

This is an awesome opportunity for athletes to hold themselves to a strict movement standard and build some strength. In order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar.

Choosing a variation that allows for this many reps will get athletes the most bang for their buck. Once athletes drop from the pull-up bar or are unable to complete any more reps that meet the standard, they will complete a 400 meter run.

The preferred sub for running today is a bike, as the row may negatively affect the pull-ups, although either will work.

40/28 Calorie Schwinn

500/400 Meter Row