080713 SUNDAY


Stav explodes off the line at the starting horn.


Run 400m (the steeper the better).

2 minute rest

6 rounds for time.

Post time to comments.


Article by Keith Wittenstein at CrossFit Virtuosity

10 Ways to Perfect Your Pullup!

Doing pullups is hard and if you cannot do a pullup, you are not alone. Many people complain that they cannot do a pullup and therefore resign themselves to never doing one. However, learning to do a pullup is just a few steps away. All you need is some time and some effort and a good coach. Here are 10 things you should do to perfect your pullup. . .

Full article here

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  • Mark L.

    I did this on a trail with a 1/4 mile stretch of 15-40% grade (increasing with the distance). Did all 6 intervals with a 1/2 mile switchback run down (running back to start exceeded 2 mins).
    Total time 29 minutes.