Nicole's Birthday Workout
Teams of Four
12 x 400 meter run
300 ball slams, 45 lbs (30 lbs)
All of the numbers listed above must be done by your team. Each team member must run 3 x 400 m run legs. The rest of the numbers may be broken up anyway that your team decides. Only one person can be on the run course, one person can be doing pullups and one person can be doing ball slams at a time. C2B pullups if you are capable.
"The requirements for the CrossFit pullup are simple, but tough to execute. The pullup begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar."
- CrossFit Journal # 8, April 2003