Girl WOD
Nicole
BarbellBodyweight
Target Time
20-min AMRAP - 100+ total Pull-ups (Elite)
WOD Description
20-minute AMRAP
400m Run
Max Pull-ups
(Start the next round once you have finished your Pull-ups for the current round)
Key Movements
1400m Run
Scaling Options
• Pull-up: Banded Pull-up → Ring Row
• Run: hold a steady jogging pace
• Score: total Pull-ups
About Nicole
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
AMRAPs are usually lost by starting too fast. Pick a pace you can hold for the whole time cap, keep your round splits even, and save your sprint for the last couple of minutes. Write down your rounds as you go.
Related WODs
#AMRAP#Running#Pull-up#Endurance