Pull ups–Strict to work on strength, kipping to work on speed.
“In a pull-up intensive CrossFit workout such as “Fran” or “Helen”, strict pull-ups would substantially increase the time to completion. We’d be doing the same amount of work in more time. The same amount of work in more time is a reduction in average power. Power is Intensity. We’d have reduced the intensity of the workout.” Greg Glassman, 2005.
Check out this short article on Kipping Pull-ups from The CrossFit Journal….
3 pull ups
6 ring dips
9 burpees on 25# plate
*Each round is an ALL-OUT sprint.