I hope you had a great weekend! CrossFitters are encouraged to go out and try new sports with this new strength and stamina you have developed in the gym. I heard one of you tried stand-up paddleboarding! Another athlete is going to climb Mount Kilimanjaro in the Fall! I attempted rollerblading - ouch. How about you? Did you do anything cool this weekend?
Kipping pull-up (see demo and efficiency tips). Work on that kip, work on your butterfly if you can do 5-10 strict pull-ups. That strength and control is required so that you don't damage your shoulders just dropping down. (Related: efficiency tips for the muscle-up.)
4 sets of 4 reps
Add 1 to 5 pounds depending on your age, size, gender, and experience.
This means do warm-up sets until you get to your heavy set, then do 4 sets at that same weight.
12 minute amrap
7 box jumps (step down)
7 kettlebell swings
*As heavy as possible or AHAP.
**Comment here if you would like some more heavy kettlebells.