CROSSFIT SUFFOLK   ***  Forging Elite Fitness

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

SCALING: 

L-Rope Climb:  Hands only rope climb, hands and feet rope climb, modified rope climb, 6 rope pull-ups

Parallette handstand push-ups: Handstand push-ups, Box HSPU, Feet elevated push-ups

OHS-One legged:  One-legged squats with no weight, one-legged overhead squats holding pull-up bar brackets with dumbbell, standard overhead squat

Jake consistently jumped off a 20" box and landed perfectly every time.  Notice the perfect squat form.

The One-Legged Squat Tutorial  By Jim Bathurst of Beast Skills  

Pistol Power: Mastering The One-Legged Squat By Steve Cotter, one of the best one-legged squatters out there!

Paleo vs. Zone: Does Food Quality Matter?  By Robb Wolf