CrossFit – Sat, May 6

CrossFit Indian Trail – CrossFit

Music City (Time)

5 rounds:
2 Wall Walks
3 Power snatch (135/95)
4 Wall Facing Strict Handstand Push Ups
5 Clean and Jerks (135/95)

-then-

4 rounds:
15 Hang Power Cleans (95/65)
10 Box Jumps (24/20)

-then-

3 rounds:
25 Overhead Squats (45/35)
25ft Handstand Walk

Rx+ as written
Rx 1st round 105/75 + kipping hspu’s
3rd round 15 OHS (45/35) + 20 alternating shoulder taps in handstand on wall

Time cap 25 minutes

Optional Mayhem Mini Pump (No Measure)

1-3 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Standing Tricep Extension w/ band @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

15 Abmat Sit ups

30 Heel Taps (each side)

30 sec Parallette L-sit hold

30 Flutter Kicks (each side)

30yd Offset Overhead KB Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead KB Farmer Carry (right overhead/left farmer hold)

-Rest 3 minutes b/t rounds-