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06/26/2019

25
Jun

06/26/2019

CFT – CROSSFIT

Pre-Training

2 Rounds Not For Time:

30s Active Hollow Hang

20s Reverse Plank

5 Narrow Grip Overhead Squats W/5s Pause In The Hole Of Last Rep

Gymnastics

2 Rounds For Quality

2 Sets:

24′ Handstand Walk Or 30 Wall Support Handstand March Or 30 Pike Position Handstand March

20 Hollow Body Rocks

Rest 1:30

Metcon

Metcon (Time)

4 RFT:

30 Double-Unders

3 Power Snatch 135/95

Rest 2 Minutes

3 RFT:

15 Box Jumps 24/20

2 Snatch 155/105

Rest 2 Minutes

2 RFT:

12 Burpee Bar-Hops

1 Overhead Squat 185/125
Rest exactly 2:00 after each piece.

Count rest in your score.

The bar must be lifted from the floor in order to complete the overhead squats. Snatch, power snatch, or clean and jerks can all be used as a form to get the bar overhead.