Main – CROSSFIT
Squat Warm Up (No Measure)
Front Squat (75% x 5, 80% x 5, 85% x 5 60% x max reps)
Free Handstand Holds (with spotters) (1 second = 1 rep)
Have 1-2 spotters assist you in achieving a free handstand hold for max time. (spend at least 8 seconds inverted)
3-5 attempts
Metcon (Distance)
EMOM x 7 minutes: 2 HSPU OR HSPU progression on box. Increase difficulty (add 1” deficit every round, 5” max deficit) each round if possible.
*all reps are strict
*Rx = wall hspu
Metcon (2 Rounds for time)
For time:
500m Row (Damper 4)
Rest 5-8 minutes, then.
500m Row (Damper 2)
