Skill:
Wall-Facing Handstand Hold
4 x 30 seconds
5 passovers between handstands, gradually narrowing grip
Strength:
Deadlift
3-3-3-3-3
For Max Load
Conditioning:
Complete as many rounds possible in 10:00
10 Box Overs (24/20″)
10 Hand Release Push-ups
10 Pull-ups
For Score
Mobility:
Hip Capsule Stretch – 2:00 per leg
Overhead with external bias – 2:00 per arm
Couch Stretch – 2:00 per leg
For Quality
Post score and experiences to comments
3 @ 193#
5+11 rds rx (Box OVERS)
I think it was 5 + or 6+ I can’t remebmer. ANOTHER reason I don’t like AMRAPS!
A. Miserable. Repeated. Abusive. Pusnishment = AMRAP
LOL! Love it!
2 @ 295#
4 rd + 10 burpees + 10 PU
burpees instead of HR PU
Agree with Jana RE: AMRAP
I can’t remember my rounds either. I did 20″ step up and over. My right knee has felt good all day.
195# x 3 DL. (90%)
SWOD: 3@305#
CWOD: 6 + 3 box overs Rx
HS holds were surprisingly tough. My neck got the most tired, which was weird.
SWOD:
4 reps at 445
(Should have done 5-6, next time)
MWOD:
Mobility is getting better with the increased frequency. Hmmm, imagine that. 😉
Hint for AMRAP’s……..USE THE POKER CHIPS!
That will help GREATLY with counting and remembering rounds.
Just saying. 😉
Well…it helps most people remember their rounds!!
6+8 box overs. 200×3 reps
Jamie, don’t lie. Neanderthal mind kicks in at crossfit classes
5 Rds + 9 box overs
RX