CFD – CrossFit

Metcon

Metcon (Time)

For time

21-15-9

Pull up

Deadlift [155/105#]
Box jump [24/20″]
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45/30 cal row

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9-15-21

Box jump

Deadlift

Pull up
Time cap: 22 minutes

Pull modification: banded pull ups (no more than a green + red band); jumping pull ups, ring rows

Box jump modification: step ups

This will be a lot of pull ups. Be smart how you break up the reps.

Deadlifts should be pretty light and can be strung together in big sets, if not unbroken.

Accessory

Metcon (No Measure)

3 Sets

10 Tempo 1/2 GHD sit ups (3:3:3 )

10 Tempo Hip Ext (3:3:3)
GHD tempo: 3 second descent, 3 second hold, 3 second ascent

Hip Extension tempo: 3 second ascent, 3 second hold, 3 second descent

GHD sit ups are half reps (i.e. to laying flat)