CrossFit Adaptation – CrossFit
A: Death by Burpee Pull-up (AMRAP – Reps)
Starting with 1 and increasing each minute by 1 rep.
Minimum work requirement: 10 minutes.
If you die before 10, perform 3 Burpee Pull-ups each minute until 10 minutes.
C & M: Prone to Jumping Pull-up from elevated (plates, box, etc)
B: Squat It LIke It’s Hot (Time)
30 Front Squat (135/95)
20 Pistols
10 Squat Snatch
C: 95/75, Weighted counter-balance + heel elevated pistol
M: 75/55, Kickstand Squat