140908


Main – CrossFit

Weightlifting

Back Squat (3 Reps at 80% Training Max)

Back Squat (3 Reps at 85% Training Max)

Back Squat (3+ Reps at 90% Training Max)

Metcon

Metcon (Time)

Row 500M
20 KB Swings (32/24kg)
15 Burpees
20 KB Swings
15 Burpees
20 KB Swings
15 Burpees
Run 2 Laps

Extra

Snatch (Heavy Double + 3 Singles at Same Weight)

Deficit Handstand Push-ups (See Below)


If you don’t have strict HSPU please complete 4 sets of 10 seated L dumbbell press with heaviest weight possible.

If you have strict HSPU please complete:
10 minutes of strict deficit HSPU. No more than 40. Deficit as high/low as you would like.

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