6/11/14 – Deficit HSPU

CrossFit Performance

METCON

50 Strict Pullups

40 Strict HSPU (MOD strict dumbbell press)

30 Strict Ring Dips (MOD static/band)

20 Pistols (each leg) (MOD air squats)

10 Legless Rope Climbs (MOD regular rope climbs)

CrossFit Performance

METCON

50 Strict Pullups

40 Strict HSPU (MOD strict dumbbell press)

30 Strict Ring Dips (MOD static/band)

20 Pistols (each leg) (MOD air squats)

10 Legless Rope Climbs (MOD regular rope climbs)

CrossFit Fundamentals

STRENGTH

Plank Variations

METCON

5 Rounds for Time

15 KBS (53/35)

15 Box Jumps (24/20)