wod

9.6.16 CrossFit Workout WOD Highlands Ranch Lone Tree CO

By 09/05/2016 No Comments

Warm-up

10 Minute EMOM-

5 Burpees

5 Lunges

5 Squat Jumps

5 PVC Pass Throughs

A. Strict Gymnastics

On an 18 Minute Clock..

2 Minute AMRAP- Strict Handstand Pushups

16 Minute AMRAP-

10 Strict Pull-ups

10 Strict Dips

100m Single Arm OH Kettlebell Carry (Right)

100m Single Arm OH Carry (Left)

*Perform 2 minutes of max handstand pushups then go right into the 16 minute AMRAP. Score total number of handstand pushups and total rounds of AMRAP.

B. Deadlift 6×2 @ 85-90%

 

Shean

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