CrossFit – Tue, Sep 24

Tuesday WARM up (AMRAP – Reps)

8:00 AMRAP
45-second Air Bike
5 Inch Worms
3 Broad Jump + Vertical Jump

Metcon – Tuesday (AMRAP – Reps)

3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12″ block (makeshift block with bumper plates)

Time Cap: 7mins

Skill Work (AMRAP – Reps)

Strict Handstand Push-ups: Week 4

Workout Definition

Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]

Freedom: 5-7 sets of Tempo HSPU – 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up

From the 10-12 minute mark:
Max effort Wall Walks [to your comfort level of inversion].
Score is reps of the wall walks.

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