Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6822/
Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
Puppies if you are unable to kip at all, max hang each round.
Total time: 9:35
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