Overhead Squat 2-2-2-2-2 reps (85% of 1RM)
Weighted PUll-ups 1-1-1-1-1-1-1-1-1-1 reps
If you don't have pull-ups yet, work your way down the bands and try to get a pull-up with the smallest band possible. Also, work on your kipping pull-ups.
Post load used on the Lift and loads on the weighted pull-ups to comments.
Richard, a 5:30am regular, will be racing in the Colorado River 100 this weekend. This is a 100 mile canoe race starting in the city of Bastrop, Texas and finishing 100 miles down river in the town of Columbus. Paddlers will have to endure Texas heat, night travel, fatigue, river critters and the elements in order to complete this challenge within 32 hours. We hope CrossFit has prepared you well, Richard. Good luck!