Pre-Fatigue
Two rounds of:
:50 Roll empty barbell forward in hands
:20 Free hang
:50 Roll empty barbell backwards in hands
:20 Free hang

A)
7 min AMRAP Pull-ups (strict or kipping, no butterfly this time)
Every time you drop, 30 Double Unders
- Starts with DUs
- Scaling:
3 Sloooow PU negatives (>6 sec down), or 3 Slow Negative Ring Rows
8 Burpee Broad Jumps between sets (Zach's request!)

Rest 2-3 min

B)
7 min AMRAP Toes to Bar
Every time you drop, 8 Burpee Box Jump-Overs
- Start with BBJOs

C)
Finisher/extra:
3 x 12-15 Zottman curl
Rest 60s
- Keep this light! Just not too light.

'Hold-On-A-Thon' commemorates Zach A reaching 500 workouts at CrossFit Central Helsinki! Well done!