Hang from a pull-up bar for 6 minutesEach time you drop from the bar, perform:800-m run30 push-ups*40 min capMovement option: Hang from 1 ring (using both hands) with feet elevated on box. Scale again by having feet on floor.Scaling option: 400-m run + 15 push-upsCompare to Aug.4/18U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
