CFD – CrossFit

Metcon

Metcon (4 Rounds for time)

[0-3]
10 Burpee Box Jump 24″/20″

10 GHD

10 Pull-ups

[3-9]
20 Burpee Box Jump 24″/20″

20 GHD

20 Pull-ups

[9-18]
30 Burpee Box Jump 24″/20″

30 GHD

30 Pull-ups

[18-30]
40 Burpee Box Jump 24″/20″

40 GHD

40 Pull-ups
Record time for each interval

Modifications:

Pull-ups – +green band; jumping pull ups; ring rows

GHD – abmat sit ups are still considered Rx

Burpee Box Jumps – Step ups.