04/25/2019

CrossFit XD – CrossFit

Gymnastics

Metcon (AMRAP – Rounds)

EMOM 12min:

Min 1 – 7 strict pull ups (supinated)

Min 2 – 30 second free standing handstand hold

Min 3 – 10 barbell rollouts 95/75#
Barbell rollout – https://youtu.be/5v2j3zTe6T0

Scale options for free standing handstand hold:

– Wall facing handstand holds

– standard handstand hold

– one of these options in the video https://youtu.be/-MBL10gv_So

Metcon

Metcon (Time)

4 rounds for time:

10 STO #135/95

15 Ring Push Ups

20 Jumping Airsquats

Competition

Metcon (Time)

For Time:

10 Clusters #95/65

50’ HS Walk

8 Clusters #135/95

40’ HS Walk

6 Clusters #165/115

30’ HS walk

4 Cluster #185/125

20’HS walk

2 Cluster #205/135

10’ HS walk

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