CrossFit

Gymnastics Skill

3 SETS FOR QUALITY

:30 Bar Hang

:30 Handstand Hold

10 Kip Swings

3-5 HSPU Negatives*

Metcon

AMRAP x 8 MINUTES

8 Toes to Bar 

8 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 6 MINUTES

6 Toes to Bar 

6 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 4 MINUTES

4 Toes to Bar 

4 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

Spark

E2MOM x 16 MINUTES 

MIN 1-2 – 400m Run 

MIN 3-4 – 30 Wall Balls (20/14)|(14/10)

Finisher

4-5 Sets

50m Sled Push

Increase weight each set