11282017

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 minutes

10 banded good mornings

20 goblet squats

40 DU

Weightlifting

A: Hang Snatch (Every 2 mins for 12 minutes : 3 reps at 70%)

Drop and Reset, NO FAILS

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 8

Climb th/e ladder

3 SDHP, 85/115lbs

3 C2B

30′ HSW

6 SDHP

6 C2B

30′ HSW

Gymnastics

C: Handstand hold (8 rounds :30 On :30 Off)

Nose and toes to wall or Freestanding

Posted in: WOD