141110


Main – CrossFit

Weightlifting

Back Squat (Build to a heavy set of 4)

Metcon

Metcon (Time)

5 Rounds for Time:

6 Squat Clean and Jerk *

12 Handstand Push Ups

18 Pull Ups

12 Box Jumps (24/20″)

*These can be anyway, so long as you pass through a squat (squat clean thrusters, squat clean push jerk/split jerk/ push press, whatever). Each rep starts from the floor, passes through a squat and ends overhead. They should be a medium weight at most.

*20 Minute Cap

Extra

Hang Snatch (Build to a perfect double)

Handstand Walk

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