Crossfit 4/4/19

CrossFit 720 – CrossFit

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Warm-up (No Measure)

30 sec max DU

5 Chin ups

30sec Hard run or AB

10 Pushups

Metcon (AMRAP – Rounds and Reps)

A. 10min AMRAP:

5 Power Cleans 135/95 Adv: 185/125

5 Strict HSPU + 5 Kipping HSPU (See comments)

*Rest 3min before B
**HSPU- 3 options based on skill level

1. 5 Eccentrics @3000 (kick up)

2. 5 x 5″ elevated STRICT HSPU + 5 Kipping HSPU

3. 5 STRICT + 5 Kipping

Metcon (AMRAP – Rounds and Reps)

B. 10min AMRAP:

35 Double unders / 70 Singles

15/12 Cal Row

2 Rope Climb (Scale: Stand-Lay- Stand/20sec Chin over bar hold/ 10 RR at tough angle)

*Rest 3min before C

Metcon (AMRAP – Rounds and Reps)

C. 10min AMRAP:

15/12 Cal SKI

10 Rainbow Slamballs

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