Strength: Deadlift 5RM for the day




Tabata, alternating movements for 12 minutes

  1. KB swings 55/35

  2. Muscle ups

  3. Air squats

Scale for muscle ups is pull ups, chest to bar if possible.


Deadlift recovery: Reverse hyper 3x15 @ 170/90



Assault Bike:

Establish max RPM.  Take no more than 4 attempts

Then take 80% of that number and perform:

20 secs work at no less than 80% and 40 sec active rest for 10 minutes.

Keep the bike moving the entire 10 minutes


CrossFit Journal: The Performance-Based Lifestyle Resource