CrossFit
AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Sweat-X 3-4 Rounds of: 5 Strict/ Banded Pull-Ups 10 Push-Ups 10-15 Hanging Knee Raises 15-20 Supermans 15-12-9 of: Row Cal. Slamball x2 Abmat Sit-Ups *Groups of 3-4 funnel Open Prep Strict Handstand Push-ups 2 Rounds: 60% of Max Unbroken Strict Handstand Push-ups 50% of Max Unbroken Strict Handstand Push-ups 40% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds. WOD AMRAP 15: 30 Double Unders 15 Power Cleans (115/85) 30 Double Unders 15 Toes to Bar Midline 5 Rounds for Quality: 4 L-Pull-Ups 8 Ring Pushups 12 Calorie Row
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March 2020
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