CrossFit

Metcon

FOR TIME

400m Run

18 Strict Handstand Push-Ups

18 Strict Pull-Ups

400m Run

36 Handstand Push-Ups

36 Pull-Ups*

Finisher

4 SETS FOR QUALITY

1:00 Double KB Front Rack Hold (Athlete Choice)

10/10 Single Leg Glute Bridge

Spark

Strength

3 SETS* 

6 Tempo Front Squats (30X1) 

8/8 DBL DB Suitcase Bulgarian Split Squats 

Metcon

AMRAP x 14 MINUTES

5 Front Squats #72/53

10 Up-Downs 

20 Double Unders