CrossFit

SKILL WORK
Every 4 Minutes for 16 Minutes
1 Set of HSPU
Immediately into
Max duration HS Hold (:60 cap)

HSPU set should be between 8-20 reps. Choose a number you believe you can repeat for all 4 rounds.

Stop your HSPU set before failure to allow yourself time in a HS hold.

Stimulus: Technique/Muscle Overload
Rest: As prescribed

WOD
2 Rounds
30 Box Jump Overs 30/24″
100m Farmer’s Carry 30s-100s

Carry DBs, KBs, Farmer’s Handles, or any heavy implement.

Feel: Muscle Overload
Pacing: Reach

Bootcamp

7 Rounds of 3 MIn AMRAP
11 Sit Ups
7 Russian Kettle Bell Swings (Heavy)
3 Push Ups/HSPU
1 Min Rest

Barbell