Main – CrossFit

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Warm-up

2 Rounds not for time:

30 Double Unders, 90 singles
3 Wall Walks
8 Ring Rows
8 Ring Dips

Skill

Review Handstand Pushups.

-With Bands
-Inverted on box

Buy In

Metcon (AMRAP – Reps)

AMRAP in 1:00-

Handstand Pushups

WOD

Metcon (3 Rounds for time)

3 Rounds for Times:

15 Box Jumps 24/20
15 Toes to Bar, Knees to Elbows
15 Burpees

Rest 3:00 between each round. The goal is to go as hard as possible with no rest or breaks during the round.

Cashout

Metcon (AMRAP – Reps)

AMRAP in 2:00-

Wall Balls to a higher target:
Men 20# above the Black Line
Ladies 14# to the Black Line