CFW will be closed Thursday, July the 4th for Independence Day.
Front Squat 5-4-3-2-1
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5 Rounds
1 Weighted Pull Up
3 Strict Pull Ups
5 Kipping Pull Ups
Use a single DB for the weighted portion either between the legs or feet. Complete 1 weighted pull up, drop the dumbbell then continue into 3 strict and finally 5 kipping pull ups without dropping from the bar. Increase weight each round.