141001


Main – CrossFit

Weightlifting

Push Press (1RM Push Press)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:
5 Handstand Push Ups
10 KB Swings (32/24kg)
20 Double Unders

HSPU subs can be pike push ups, or L-sit DB press. Nothing else. NO abmats today.

Swings should be “easy” in the sense you should be completing 10 in a row each time.

Minimum 10 double unders for everyone today.

Extra

Pendlay Row (5 Sets of 4 – Build heavy)

Hollow Rocks (100 Perfect Hollow Rocks)

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