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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