Main – CrossFit
Warm-up
With a Tabata timer:
4 Rounds of Hollow Rock on the :20 & Rest on the :10
Then 4 Rounds of Handstand Hold/Shoulder Touches
Weightlifting
A): Weighted Pull-ups (5×3; @ Med Int; E:90)
B): Shoulder Press (3×3; @70%; E:90)
Metcon
Metcon (AMRAP – Reps)
AMRAP x 2:00
Pull Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6:00
12 Deadlifts @ 95/65#
9 Hang Power Clean
6 Push Jerk
Metcon (AMRAP – Reps)
AMRAP x 2:00
Pull Ups
Accessory
NOT FOR TIME! Focus on the movements.
Skill Dev.
10 MU Transitions
10 DHPU
10 Dip
10 Ring Dip
10 Strict MU
10 HSPU
:20/:10×8 L-Sit
5 Rope Climbs