Main – CrossFit


Thruster (1RM)

From the ground. Power clean, squat clean, whatever you’d like.


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 Power Cleans

15 Burpees

Rx: 135/95lbs

L3: 115/75lbs

L2: 95/65lbs

L1: 75/55lbs

Weight should be on the light/medium side.


Power Snatch (Touch and Go 55%x8x5 on 2:00)

Handstand Push-ups (See Below:)

8 Minutes of Strict Handstand Push Ups


3 Rounds of:

3 Strict HSPU (Deficit)

6 Kipping HSPU (Deficit)

9 Strict HSPU

12 Kipping HSPU

Rest 2:00 Between Rounds

*Deficit can be up to 6/4″

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