Hang from a pull-up bar for 6 minutes (scale would be 4 minute hold)
Each time you drop from the bar, perform:

800-m run
30 push-ups
U.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.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Gym Hours: 8AM-11AM
8AM - All Levels
9AM - All Levels
10AM - All Levels

5 Rounds for time:
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats
-mandatory 3 minutes rest between rounds