Skill: 15 min The Handstand & Push up EMOM 6 20s of skill work Metcon: “Ministry of Funny Walks” AMRAP 12 3 wall walls 6 T2B 9 Ball slams (AHAP)

Mobility: Metcon: “4th Dimension” E4MOM20 20/17 cal AB 16 alt. DB snatch (mod) 12 Box jumps (24/20) 8 push ups *goal is to have 1 min of rest between rounds. Scale reps accordingly

Strength: 20 min Wendler Press 1 RM test Or  Bench Press 5x 5 Metcon: “Basik Becky” AMRAP 10 10 wall balls  20 KBS (mod) 30 dubs

Skill: 10 min

Rope Climb

Metcon:

“Double Down”

AMRAP 20

1 rope climb

2 pull ups

4 push ups

8 KBS (53/35)

16 air squats

32 dubs

ADV: C2B / HSPU / (70/53) goblet squats

Lv1( (1/2 rope climb) banded pull ups (1/2 dubs)

Lv2( Ground2Stand /ring rows / knee push ups / x 2 singles

Logo_footer   
     © 2016 Crossfit Together 1587 Hyde Park Avenue | Hyde Park, MA

Developed by DDL Advertising