3.4.18

CrossFit 972 – CrossFit

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Gymnastics

Max Strict Handstand Push-Ups

Establish a max set of strict handstand pushups.

This is purely a baseline number to work with for percentages on this cycle.

These repetitions can be one of many variations. From most challenging:

1. To the floor

2. Pike Pushups from box

3. Pike Pushups from floor

4. Pushups from Toes

5. Pushups to Box or Bench

Max Strict Pull-Ups

One attempt for max reps. Once you come off you are done

Metcon

Life Alert (3 Rounds for reps)

Part #1

AMRAP 4:

27/21 Calorie Assault Bike

21 Toes to Bar

15 Power Cleans (115/80)

—Rest 4:00—

Part #2

AMRAP 4:

24/18 Calorie Assault Bike

18 Toes to Bar

12 Power Cleans (135/95)

—Rest 4:00—

Part #3

AMRAP 4:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Power Cleans (155/105)