19.6.18

CrossFit 972 – CrossFit

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Gymnastics

Strict HSPU/Wall Walks

AMRAP 5:

Strict Handstand Pushups

—directly into—

AMRAP 5 for Practice:

Wall Walks

*HSPU are for baseline testing for our new cycle. Scale accordingly

*Wall walks are strictly for practice. Focus on technique and building strength through the shoulders, and keeping our core TIGHT! NO SLIDING OF FEET DOWN THE WALL! CONTROL THE MOVEMENT!

Metcon

Captain Crunch (3 Rounds for reps)

“Captain Crunch” Part 1

In a 4:00 Window…

3 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)

Time remaining, Max Calorie Row

Rest 4:00

“Captain Crunch” Part 2

In a 4:00 Window…

2 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/80)

Time remaining, Max Calorie Row

Rest 4:00

“Captain Crunch” Part 3

In a 4:00 Window…

1 Round:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)

Time remaining, Max Calorie Row

Rx+- 95/65, 135/95, 155/105