With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Total minutes: 11 + 8 pull ups
Total pull-ups: 74 pull-ups
Followed immediately by: a 45 minute BJJ class, and then 6 three minute rounds on the heavy bag, 30 sec rest between rounds.
http://www.crossfit.com/mt-archive2/007493.html
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