Picture Courtesy of CrossFit Football - Chris West, USMC EOD 100lb Bomb Suit
CFFM WOD:
"Fustercluck"
5 rds for time of
Run 400-Meters
Max Rep Pull-Ups*
Burpees*
*If you complete AT LEAST 10 unassisted F.R.O.M. pull-ups then you perform an equal number of burpees. Ex: 14 pull-ups = 14 burpees
*If you complete LESS THAN 10 unassisted F.R.O.M. pull-ups then you perform 2x as many burpees. Ex: 8 pull-ups = 16 burpees
*If you cannot perform AT LEAST 5 unassisted/unbroken F.R.O.M. pull-ups on EVERY round then you will use a band.
*If you are performing assisted band pull-ups your numbers are fixed at 15 pull-ups and 15 burpees every round.
CFFB SWOD:
(A) Strict pull-ups max reps, three sets
(C) Press 1, 1, 1, 1, 1; Strict pull-ups max reps, five sets
CFFB DWOD:
10 rds
50-yard sprints
Rest :30 seconds between sprints
Each sprint is maximal effort
