CrossFit – Fri, Oct 31
General Warm-up
Skill (Checkmark)
Handstand Walk
Choose one of the following based on Hanstand Walk capacity:
Rx:
AMRAP 2:00 x 3
Max 30ft HSW Lengths*
Rest 2:00
Int:
AMRAP 2:00 x 3
Max HSW Distance
Rest 2:00
Skill:
AMRAP 2:00 x 3
Max Wall Walks or Handstand Hold
Rest 2:00
*If proficient perform a 180 degree pirouette to turn around
AMRAP 6 Minutes (AMRAP – Rounds and Reps)
6 Box Jumps 24/20″
10 Wallballs 20/14lbs to 10/9’
Squat Snatch (“Squat Snatch – Positional
At Knee Hang Squat Snatch w/ Pause in catch
3×3 @ 60-70%
Mid Shin Hang squat Snatch w/Pause in catch
3×2 @ 70-80%
Squat Snatch w/Pause in catch
3×1 @ 80-90%)
Bike Between Sets as needed to Flush
EXTRA CREDIT
8 Minute Machine
Every minute on the minute alternate between:
Even Minutes: 5 Wallballs
Odd Minutes: 5 Box Jumps