CFT1 CrossFit 10.31.14

Warm Up.

Bench Press   5 X 3
Deadlift   3 X 10
GHD Sit-Ups   3 x 12-15
CFT1 CrossFit 10.31.14

'Very Scary Chipper' (also known as - A Big Guy Workout), Once through, For Time:

  • 10 Muscle Ups (Scale to 15 C2B followed by 15 Ring Dips)
  • 15 HSPU
  • 20 Pistol Squats
  • 25 KB Snatches (alternate each 5 reps - TOTAL of 25, not 25 each arm) @ 24/16
  • 50 Ft Handstand Walk
  • 100 Double Unders

Scale as appropriate and necessary, skill movements perform the most difficult evoluntion possible with good form.


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