6/14/16

Warm-up

3 rounds
50 single unders
6 pushups
10 hollow rocks

Bench Press (3x10-12 @ 50% @ 5011 ; 2 min rests )

recalculate projected max off of 3 rep max from last week

Metcon (Time)

100-90-80-70-60-50-40-30-20-10double unders
10-9-8-7-6-5-4-3-2-1 handstand push ups

Competition

clean press from hole(5x2 )

5 sets to establish HAP double clean press from the hole

squat down with barbell in front rack pressing overhead while remaining in squat , stand up after last rep

Metcon (Time)

12 rounds
3 floor press @ 75% body weight
7 unbroken toes to bar *
40 double under
*3 attempts for broken set can be passed with 7 burpees

Published on by crossfit reflexion.