11/22/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run
2 rounds
5 side box jumps
10 thrusters w/bar
20 sec handstand hold

Gymnastics

Handstand Push-ups (HSPU & handstand walking skill work)

Metcon

Metcon (AMRAP – Reps)

5 min amrap
5 HSPU
10 step-ups w/bar (95,65#) Adv (115,75#), box (24,20″)

rest 1 minute

5 min amrap
5 thrusters (95,65#) Adv (115,75#)
10 slam balls (30,20#)

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