- STRENGTH:
Overhead Squats
12-12-12 @ 65% of 1RM
- METCON:
Crossfit Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 100/60
55 wall-ball shots
55-calorie row
55 handstand push-ups
- CFP LITE:
13min AMRAP:
25 Medball cleans
25 Squats
25 Kb swings
25 Push ups
- CFP PERFORMANCE:
3 Rounds
8 Front Squats @ 80/50kg
12 Handstand pushups
400m Row REST 3min
(REST an extra 2min after last round – 5min total)
30 Front rack lunges for time @ Same as above weight
*Every drop: 15 cal Row
- CFP +:
Bar muscle-ups
