CrossFit Pampa – CrossFit
400m Run then,
15-12-9-6-3 reps of pull-ups or muscle-ups.
400m Run after each completed set.
200m Penalty Run for each break within a set.
Soooooo, let’s say you run then do 10 pull-ups. You have a 200m penalty before trying to get the last 5. If you get 5 in a row, run 400m and start on your 12’s, etc.