1/22/14

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Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

Conditioning

5 Rounds for max reps of:

1 min of Strict Pull ups

1 min Hang Squat Clean Thrusters, 115/75

1 min of Row for Calories

1 min of Bench Press, 135/95

1 min of Rest

Handstand Hold (AMRAP 6min:)

AMRAP 6min:

accumulate :10 in a freestanding HS Hold

accumulate :20 in a HS Hold against Wall

You get a total of 6 minutes. Once you accumulate a total of 10 sec in a freestanding hold then move to the wall and accumulate a total of 20 sec hold. Switch back and forth for 6 min. Log total reps. Each 10 sec is a rep and each 20 sec is a rep.

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