150130


Main – CrossFit

Weightlifting

Deadlift (Heavy Triple – Dead Stop)

Metcon

Metcon (Time)

Row 1000M

Then:

3 Rounds of:

15 Hang Power Cleans (175/125lbs)

15 Handstand Push Ups

Weight should be medium, on the edge of heavy. You should be able to string together at least 10 fresh.

Extra

Snatch (Heavy Triple – Touch and Go)

Muscle-ups (See Below:)



A)4×8 Beat Swings + 5×3 Box Humps + 5×3 Banded Transitions + 20 Ring Dips

B)10 Minute AMRAP Singles or Doubles

C) 8 Minute AMRAP Strict

D) 8 Minute AMRAP 1 Strict + 1/2/3 Kipping

E) 8 Minute AMRAP 2 Strict + 3/4 Kipping

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