CrossFit Towson – CrossFit


Max Time Dead Hang (Time)

Hanging from a pull up bar for as long as possible. Any grip style is allowed.

Metcon (Time)

For Time:

400m Run

20 Burpee over the bar

40 Alt. Front Rack Lunge 95#/65#

60 Ab-mat Sit ups

40 Thrusters 95#/65#

20 Burpee over the bar

400m Run


CrossFit Journal: The Performance-Based Lifestyle Resource