CrossFit and Fearless – CrossFIT
Metcon (No Measure)
4 Rounds for Quality:
5 Strict Pull Ups
5/5 Dumbbell Push Press w/ 2 second negative
Pull Ups: Based on your skill level these can be done weighted, unweighted, or as negatives (which can also be weighted). If you cannot create a controlled negative yet, go to ring rows.
Push Press: These should be done single are. Use a challenging weight, and make sure the negative is slow and controlled, in the correct movement pattern.
Metcon (3 Rounds for reps)
3 Rounds Each for Time:
12 Deadlifts @ 40% (Unbroken)
:40 Max Cal Row
2:00 Rest Between