141126


Main – CrossFit

Weightlifting

Push Press (5 Sets of 8)

Metcon

Metcon (Time)

4 Rounds for Time:

15 Toes to Bar

12 Front Rack Lunges (165/115lbs)

9 Handstand Push Ups *

Weight for the lunges should be on the heavier side. 6 lunges/leg, 12 total each round.

*Add a deficit to the HSPU if possible, 4″ for guys, 2″ for ladies.

Extra

1 Snatch + 2 Overhead Squats (Heavy Perfect Set (Squat Snatch))

Flight Simulator (Time)

Unbroken Double Unders:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Reps MUST be completed unbroken before you move onto the next number.


S.T.R.I.C.T. TEN MINUTE CAP!

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