East, Friday, 03.15.19

*CrossFit Open Week

CROSSFIT

Skill/Strength

Handstand Walking Skill
Scaled
4 Rounds
30 sec Handstand Hold
15 DB Wrist Up Downs (Each Side)

Intermediate
4 Rounds
30 sec Wall Facing Handstand Hold
15 DB Wrist Up Downs (Each Side)

Advanced
4 Rounds
30 sec Wall Facing Handstand Floaters
15 DB Wrist Up Downs (Each Side)

Metcon

3 Minute AMRAP x 3
– 1 minute rest between –

10 DB Hang Clean (5L/5R) 50, 35
10 Wall Ball
10 Tuck Up
30 DUs

*pick up where you leave off each AMRAP – score is total Rounds and Reps

LEANX

5 Min AMRAP:
8 Goblet Split Squats/Side
8 KB SL RDL/Side
8 Cossack Squat/Side

-then-

For Time with a Partner:
1000m Row
100 Lateral Hops over Rower
500m Row
100 Box Jump Overs
1000m Row

-then-

Alt Tabata:
1. Hollow Body Rocks
2. Handstand Hold

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