The CrossFit Combine – CrossFit
“It is defeat that turns bone to flint; it is defeat that turns gristle to muscle; it is defeat that makes men invincible.” – Henry Ward Beecher
Metcon
Metcon (Time)
21-15-9
Front Squats ( With a 2 Sec Pause at the Bottom of each rep ) 155/105
L-Pullups
20 Min Cap
Bulletproof Body
Metcon (No Measure)
20 Min
30 Sec Front Rack Hold
5 Negative Pull-ups or 5 Negative ring rows ( 2 Up 5 down)
5 Squat Hold Pass Throughs
5 Prone Pass Throughs
Home WOD
3 Rounds
20 Squats
20 Sit ups