Main – CrossFit
Push Press (5 Reps at 85% Training Max)
Push Press (3 Reps at 90% Training Max)
Push Press (1+ Rep at 95% Training Max)
Metcon (4 Rounds for reps)
Run 1 Lap
Max Handstand Push Ups
Run 2 Laps
Max Ring Dips
Run 3 Laps
Max Strict Pull Ups
Run 4 Laps
Max Push Ups
Each round will last 4:00. The next round will start immediately after the first one finishes. No extra rest time between rounds.
Goal is to make the runs quick each time and come back for bonus reps. EVERYONE will be getting the 1, 2, and 3rd rounds in. It will be hard, but you can do it!
4th round will be very tough for some people, do the best you can and complete all 4 laps even if you go over the time.
Pendlay Row (EMOM 5 Pendlay Rows – Med/Heavy)
Double-Unders (See below)
2 attempts at max double unders (one mulligan per attempt if you mess up under 5).
Take half of your best score.
Complete that many DU unbroken for AMRAP in 5:00.
Do not go higher than 50 even if you surpassed the 100 mark on your test.