CFNA – CrossFit

Gymnastics

15 minutes

HSPU or Handstand Hold Practice

Accumulate 30 HSPU or 2 min HS Hold

Metcon

Metcon (Time)

Buy-in:

50 DUs

(Rx+ 40 DUs Unbroken, 30 UB, 20 UB)

Then,

3 Rounds:

15 Push-ups on DB (Rx+ 7 Ring Dips)

10 Hanging Knee Tucks (Rx+ T2B)

5 Power Cleans 135/95 (Rx+ 185/125)

Then,

20 Goblet Squats w/ DB 45/35

15 Pull-ups (Rx+ CTB)

10 Burpee bar touch