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Announcements

The Intramural Open teams have been made! Check your email for your Team Captain and start brainstorming names and ways to win the Spirit Award at Friday Night Lights!

Main – CrossFit

Weightlifting

Push Press + Push Jerk + Split Jerk (Build to a heavy set)

Metcon

Metcon (Time)

3 Rounds for Time:

75 Squats

75 Double Unders

10 Power Cleans (155/105lbs)

Extra

Handstand Push-ups (See Below)



3 rounds for total time:

5 strict handstand pushups, 3″/2″ deficit

8 kipping handstand pushups, 3″/2″ deficit

11 strict handstand pushups

14 kipping handstand pushups

Rest 2 minutes between rounds

*Scale the deficit as you see fit

OR

3 rounds for total time:

1 Strict HSPU

3 Kipping HSPU

7 Pike Push Ups

10 Dumbbell Seated Shoulder Press

Rest 2 minutes between rounds

Snatch (Touch-and-Go Snatch 50%x6x6 on 90 seconds)

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