WOD: Complete as many rounds as possible in fifteen minutes of:
7 Push press (135, 95)
10 Overhead squat (135, 95)
15 GHD Sit-ups*
*If you cannot do this entire workout as Rx’d you will be doing 15 abmat sit-ups. Remember GHD sit-ups are potent and if you haven’t been doing them regularly I would recommend you scale the range of motion or scale to Abmat Sit-ups. Before you do this go read the CrossFit Journal article where a guy did too many GHD sit-ups and his belly swelled and the fluid traveled down to his nuts. No joke.
Accessory: Accumulate 30 Strict Pull-ups
I spent the last couple of days coaching at a CrossFit L1 in Singapore. This is the note they had on their chalk bin. It’s not just your coaches here at CFBT that get annoyed by chalk all over the floor…it’s universal!