Workout 4.29.17

Nickname: Sandbox

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts:

Row 250m easy

1 length walking lunge

30 sec dead hang on bar

Buy In

Air squat/burpee to “Thunderstruck”

Strength

Metcon (Weight)

Back squat

1-1-1-1-5×3
Every rep of the 5×3 counts towards total number

WOD

10 min emom

Odd min: 20 kb swings

Scale to 50/35 if not done by 50 sec

Even min: 12 hspu

Rx+ strict, scaled 15-30 sec handstand hold variation

Feature Video

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