141212


Main – CrossFit

Weightlifting

Front Squat (Build to a heavy double)

Metcon

Metcon (Time)

4 Rounds of:

9 Handstand Push Ups (4/2″ Deficit if possible)

12 Front Squats (185/125lbs)

15 Bar Facing Burpees


Scale the HSPU as needed, they should be difficult though. We will increase to 15 pike push ups if necessary.

Front squats should be a bit on the heavier side. No more than 2 sets though.

20 Minute Cap.

Extra

Snatch (5 Sets of 2)

Muscle-ups (Choose One From Below:)

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