CrossFit – Fri, Jun 13
Warm up – Friday (AMRAP – Reps)
Banded 7s
-into-
2 Sets
1:00 Row (moderate)
10 Banded Good Mornings
:30 Handstand Hold
5 Broad Jumps
Metcon – Friday (Time)
Community Cup Workout #1 (INTERMEDIATE)
Workout Definition
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 hand-release push-ups
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
RX+
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups
♀ 35-lb (15-kg) dumbbell, 24-inch box
♂ 50-lb (22.5-kg) dumbbell, 30-inch box