November 14, 2017

Today’s whiteboard brought to you by CrossFit Upshot.

nicole

On the 3, 2, 1, GO…run 400m. Get to the rig and do max reps pull-ups. Once you come off the bar, that set is finished and you go for another 400m run. After the run, come back to the rig and do another set of max rep pull-ups. Every time you come off the pull-up bar, you go for another 400m run. Score is total pull-ups.

Ashley’s score: 116

Thoughts: This was my first time doing Nicole. I tried to butterfly as many reps per round as I could before switching to kipping. Ended up doing 6 rounds…25, 20, 20, 20, 15, 16. This one definitely kills the lats and grip! When I was done, I looked like one of those cocky bodybuilders strutting around the globo-gym, but my arms just wouldn’t straighten. Give Nicole a try and let me know how you do!

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