02/17/2015

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)

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