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Components

Metcon

Handstand Pushup EMOM

4/29/2017

Yoga/Mobility

Pigeon Pose

Warm-up

Clean Warm Up

3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans

WOD

Metcon (Time)

5 rounds for time of:
4 Clean and Jerks, 225/135
4 Rope Climbs
40-ft. handstand walk

Skill/Strength

Handstand Pushup EMOM (AMRAP - Rounds and Reps)

10 Min EMOM
5 x Handstand push ups
Rx: scaled
Rx+: deficit using 45# plates

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, April 29, 2017

Male Clients

Peter
Kober

9 AM CrossFit

3:02

185#, rope climbs, wt bear crawl

Gary the Snail
(Sean Gresham)

9 AM CrossFit

20:00

185/rope climbs/HSW. 2 rounds, +9 (20 ft handstand walk)

Female Clients

Bianca
Weber

9 AM CrossFit

20:00

all scaled, all awful