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  • CrossFit Aylesbury

October 4th, 2021


A) Weighted pull up

2 - 2 - 2 - 2 - 2

Build to a heavy 2 (10mins)

Scale: Use bands to assist on pullups – decrease band tension to a max effort 2


B) 3RFT:

30 Cal erg

20 Down ups

100m Farmers carry


Stimulus: Moderate weight on KB (RX – 24/16). Aim for 1 break halfway on Farmer carry.

Time Cap: 18mins

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