Normal Hours Today
5×2 Push Press (RPE 6-7)(1 weight change)
4RFT:
18 Alt DB Snatch (50/35)
9 Burpee Box Overs (24/20)
18 Air Squats
16min Cap
Normal Hours Today
5×2 Push Press (RPE 6-7)(1 weight change)
4RFT:
18 Alt DB Snatch (50/35)
9 Burpee Box Overs (24/20)
18 Air Squats
16min Cap
For Time with a Partner:
100 Wallballs (20/14)(10′)
50 Pullups
100 Wallballs
50 T2B
100 Wallballs
50 C2B Pull ups
**21min Time Cap
12mins Handstand Push up Skillwork:
-Body positions
-Kick ups
-Strict HSPU
-Kipping
*****Dont put a hole in the wall
5min AMRAP:
8 S2O (95/65)
24 DU
rest 3 mins
5min AMRAP:
10 Barfacing Burpees
20 Air squats
5 sets of:
500m Row (Sprint-100%)
-4min easy bike or walk to cooldown
*Score is slowest Row
We will start ramping up for the CrossFit Open!!!!
“Ellen”
3RFT
20 Burpees
21 Alt DB snatch (50/35)
12 DB thrusters (50/35-each hand)